How to properly do the bar

Plank is one of the basic exercises for training the muscles of the whole body, so its popularity is not surprising. However, the exercise is effective only when used not only the classic version, but also numerous varieties. It is in this case that not only the press is involved in the work, but also the thighs, buttocks, calves, shoulders ...

So today's editorial office. "Site" select the most effective plankThis will help you get the most out of a simple exercise. Of course, you do not have to do everything – you can choose only the most suitable options for you. In any case, it will be useful, even if you spend 20-30 seconds on each exercise.





Types of bar

1. Pulling back and forth.
   In the elbow stand, raise one hand and place your palm where your elbow just stood. Then perform manipulation with the second hand. Straighten your arms and then return to the starting position.
2. Complicated sidebar
   Perform the side bar, raising your free hand up. Placed on top of the foot make a swing, so that the fingers of the straightened hand touch the sock.
   
   
   
   
3. Knee-touching
   Again, perform the side bar, then move your free hand behind the head, pointing the elbow up. Now bend the top leg so that the knee touches the elbow. At the same time, the muscles of the thighs, buttocks, shoulder girdle are worked out.
4. Sideway movements
   Perform the standard bar on outstretched arms. At the same time, move your right hand and right leg to the right side. Now in the same direction simultaneously move your left hand and left leg, controlling that the pelvis does not rise. Most of all, the back and muscles of the shoulder girdle work here.
   
   
   
   
5. Tom Cruise's plank
   Take the accent lying down. Now slowly move the limbs to the sides so that the legs and arms are located at the greatest width. Lower the body down as much as possible so that it does not touch the floor a little. Maintaining this body position trains the shoulders and forearms, hips, calves and abs.
   
   
   
   
6. Jumping point-blank
   For this exercise, it is enough to perform the classic bar on outstretched arms, then reduce your legs to the sides and make jumps alternately left and right.
7. A plank on one hand
   Perform the standard bar on the elbows, then place one hand parallel to the body. Return to the starting position and do the exercise with the other hand.
   
   
   
   
8. Sideway turns
   From the position of the standard bar on the elbows, make turns of the trunk to alternately touch the floor with one or another thigh.
9. Leg lifting
   Follow the bar on your elbows. Now straighten your leg as much as possible and lift up, then touch the floor with your toe and lift your foot up again. Do not forget to alternate your legs from time to time to evenly distribute the load. Exercise is also useful because it perfectly works oblique abdominal muscles.
   
   
   
   
10. Move the hull back and forth
    Follow the bar on your elbows. Now gently push your socks off the floor to move the body forward (the touch points of the hands and feet with the floor should remain the same). Return to the starting position and do the exercise again. Make sure that your back does not bend during training. This exercise involves the press, calves and biceps.
11. Cross-bar
    Perform the standard bar on outstretched arms. Now turn the body so that the left knee touches the right elbow. Return to your starting position and do the same with your right knee. Repeat the exercise several times.
    
    
    
    

This is only a small part of the exercises that can be performed in combination with the usual bar. Be sure to try these. plank And pick the ones that are right for you. Now classes at home will become more diverse and effective, and therefore it will be much easier to start training.





For those who are just starting to get acquainted with the bar, it will be useful to read good tips for beginners so as not to harm themselves, but to take the greatest benefit from the exercise. And read about 3 simple exercises that completely replace the trip to the gym.

What are your impressions of fulfilling the bar?