1 magic exercise will tighten all the muscles of your body — amazing results fast!
Usually the strap is positioned as an exercise primarily for the press, but in fact it is much more versatile — the strap makes the work not only the abdominal muscles and the shoulder girdle, and entire body. And besides, straps can be done anytime and anywhere. The main thing to learn!
The exercise bar has a variety of options with varying degrees of difficulty, but overall his description is a simple one: require in a few minutes "hang" above the floor based (usually) on the hands and toes of feet. However do not be fooled by the simplicity of the description to hold this position even for a minute or two is very difficult. In any case, if you perform the exercise correctly.
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That pleases, are both simple and complex straps give quite quick result. Subject to regular of their performance after a couple of weeks can be seen as tighten all the muscles of your body. Of course, the results depend on how many approaches to do, and how long to stand in the rack.
What you need to pay attention, carrying strap? And what varieties exist in nature?
How to learn
The plank is a static exercise. Movements in it, because the most important thing here — to keep the body. How to stand in the bar?
Start mastering the exercises with the straps on the elbows. Exercise on elbows — this is the basic version of the bar. To learn how to implement it, first lie on the floor face down. Bend your elbows 90 degrees and go in the push-up position on elbows. The body should be a straight line from the crown of the head to toe of the feet. Rely only on your forearms and toes. Elbows are directly under the shoulders. Body keep as straight as possible, the abdominal muscles tighten and not relax. Try not to bend the hips down to the floor. Try to do the following:
1. Put together feet. To keep the balance becomes more difficult, which will increase the load on the abdominal muscles.
2. Note the legs should be straight and tense, otherwise the load on rectus belly that holds the lumbar from sagging, is also reduced.
3. Tighten your buttocks and hold the tension until the end of the approach. The reduction of the gluteal muscles increases the activation of all core muscles.
4. Follow back! When properly strap the lumbar spine should be flat, that is, lower back should be neither rounded nor bend.
5. Pull your stomach. Then try even more to draw him in the ribs. Throughout the approach keep the stomach in this position, but don't hold your breath.
Run – to moderate tension in the muscles. Dto begin with, it is sufficient to hold 10 seconds. As a rule, people with different skills keep the plank pose from 10 seconds to 2 minutes. Ideally, you need to keep the body in a fixed position as long as possible — so you engage the muscles to the maximum. But if you are a beginner, do not try to beat the record; begin with the smallest.
Variations on a theme
From plank on elbows go to the bar at arm's length. And then, when you master this pose, start to try the more complicated version, for example:
Plank with raised leg
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In this position, additional load is placed on the front part of the cortex. By reducing the area of support significantly increases the load on the abdominal muscles.
To perform rise up on elbows as in a regular plank. Pull your stomach, check that the lower back was flat. Without changing body position, lift up one leg. Hold this position as long as you can. Relax and then repeat with the other leg. This exercise can be performed both separately and as a Supplement to ordinary strap.
Plank with raised arm
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Also creates additional load on the front part of the cortex. It is even more difficult than plank with raised leg as standing on one hand heavier. Is the same as the previous exercise, but instead of legs alternately raised hands.
Exercise can further complicate, at the same time raising the opposite arm and leg.
Complicated side plank
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Further load the lateral cortex and the muscles of the hip. It is quite another — and most complex of its kind strap.
A set of exercises from Tracy Anderson for elaboration of each group of your muscles7 exercises that will transform your body in just 4 weeks
To perform lie on your right side, connecting and straight legs. With housing they should be a straight line. Place your left forearm on the floor (the elbow — just below the shoulder joint). Raise your right leg up, left hand on himself. Hold this position as you can. Relax and repeat, turning to the other side.published