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How to properly stand in the bar
Beach season is coming soon, so it’s time to get your body in shape. Someone goes to the gym, someone uses warm weather and includes morning or evening jogs in his schedule, and someone works on himself without leaving home.
And today's edition. "Site" More will tell about an interesting exercise that allows you to shape your abdominal muscles both in the gym and at home on the floor.
We are talking, of course, about the famous bar, which is recommended for everyone. The Internet is teeming with dozens of video instructions, and diverse fitness gurus show variations of exercise. But is that clear? benefit of long standing in the bar?
It is believed that the longer you perform the exercise, the more useful. Therefore, some make a protracted approach in a few minutes, while others do 5-8 30-second approaches with small intervals. And that's not quite right.
Canadian professor and head of the laboratory of biomechanics of the spine at the University of Waterloo in Onatario Stuart McGill found that it is not necessary to stand idle for a long time in the bar. And for the greatest benefit. right-bar No more than 10 seconds should be taken per approach.
The professor has been involved in the biomechanics of the spine for 30 years, and his laboratory helps dozens of professional athletes recover from back injuries. So he knows exactly what it is. How to make a bar for beginners.
The scientist is sure that beginners should start with the side bar, which, although considered a complicated version of the standard exercise, is more effective. Here it is more involved hands, abs and back. But the load on the lower back is reduced, which allows you to engage even those who suffer from problems with the spine (for example, with osteochondrosis).
And for one workout, only 5 sets of 10 seconds will be enough. This allows you to benefit and learn at the same time. stand up, without flexing to the side. And the strength for 10 seconds of execution is enough for any beginner.
However, to consolidate the effect of the exercise, Stuart McGill recommends 2 more exercises that harmoniously complement the sidebar. Their implementation is available even to a person who has not subjected his body to physical exertion for a long time.
As a second exercise suitable the most common twisting lying on the floor, which are performed for pumping the press even in school physical education.
As a final exercise, the pose of “bird dog” from yoga is suitable, when a person, leaning on the floor with one knee and a straight hand, stretches the remaining limbs.
“The programs of these three exercises are more than enough for oblique abs and cortex muscles.” We have been developing and researching this program for several years at our center and are fully convinced of its benefits, says Professor Stuart McGill.
The scientist warns those who love to do exercise morning after waking up. He notes that in the evening, our spine is shorter than in the morning, and therefore in the first hours after waking up, it is quite vulnerable. Therefore, you can load it only an hour or two after sleep.
“It’s wiser to go for a walk, warm up, get some fresh air, and then start exercising,” McGill said.
Opinion on the bar Dr. Sergey Bubnovsky also spoke. He is sure that a long stay in the bar is even harmful. After all, such standing, coupled with respiratory delay, seriously loads the cardiovascular system, can lead to spasms of the back muscles.
The professor states that any wellness It should be accompanied by muscle contractions and relaxation. Therefore, the bar (including lateral) should be done only in combination with other more active exercises.
Today, when many lead a passive lifestyle, chronic diseases of the spine have become commonplace. These problems only get worse with age. For example, doctors have found a link between osteochondrosis and infertility. This applies to both men and women.
Even if it is short, but morning exercise That's easy. And at the same time, you not only strengthen your health, but also really get a charge of vivacity for the whole day. But there is a set of exercises where you do not even need to get off the bed to exercise. Try it on yourself and share it with your friends.
And today's edition. "Site" More will tell about an interesting exercise that allows you to shape your abdominal muscles both in the gym and at home on the floor.
We are talking, of course, about the famous bar, which is recommended for everyone. The Internet is teeming with dozens of video instructions, and diverse fitness gurus show variations of exercise. But is that clear? benefit of long standing in the bar?
It is believed that the longer you perform the exercise, the more useful. Therefore, some make a protracted approach in a few minutes, while others do 5-8 30-second approaches with small intervals. And that's not quite right.
Canadian professor and head of the laboratory of biomechanics of the spine at the University of Waterloo in Onatario Stuart McGill found that it is not necessary to stand idle for a long time in the bar. And for the greatest benefit. right-bar No more than 10 seconds should be taken per approach.
The professor has been involved in the biomechanics of the spine for 30 years, and his laboratory helps dozens of professional athletes recover from back injuries. So he knows exactly what it is. How to make a bar for beginners.
The scientist is sure that beginners should start with the side bar, which, although considered a complicated version of the standard exercise, is more effective. Here it is more involved hands, abs and back. But the load on the lower back is reduced, which allows you to engage even those who suffer from problems with the spine (for example, with osteochondrosis).
And for one workout, only 5 sets of 10 seconds will be enough. This allows you to benefit and learn at the same time. stand up, without flexing to the side. And the strength for 10 seconds of execution is enough for any beginner.
However, to consolidate the effect of the exercise, Stuart McGill recommends 2 more exercises that harmoniously complement the sidebar. Their implementation is available even to a person who has not subjected his body to physical exertion for a long time.
As a second exercise suitable the most common twisting lying on the floor, which are performed for pumping the press even in school physical education.
As a final exercise, the pose of “bird dog” from yoga is suitable, when a person, leaning on the floor with one knee and a straight hand, stretches the remaining limbs.
“The programs of these three exercises are more than enough for oblique abs and cortex muscles.” We have been developing and researching this program for several years at our center and are fully convinced of its benefits, says Professor Stuart McGill.
The scientist warns those who love to do exercise morning after waking up. He notes that in the evening, our spine is shorter than in the morning, and therefore in the first hours after waking up, it is quite vulnerable. Therefore, you can load it only an hour or two after sleep.
“It’s wiser to go for a walk, warm up, get some fresh air, and then start exercising,” McGill said.
Opinion on the bar Dr. Sergey Bubnovsky also spoke. He is sure that a long stay in the bar is even harmful. After all, such standing, coupled with respiratory delay, seriously loads the cardiovascular system, can lead to spasms of the back muscles.
The professor states that any wellness It should be accompanied by muscle contractions and relaxation. Therefore, the bar (including lateral) should be done only in combination with other more active exercises.
Today, when many lead a passive lifestyle, chronic diseases of the spine have become commonplace. These problems only get worse with age. For example, doctors have found a link between osteochondrosis and infertility. This applies to both men and women.
Even if it is short, but morning exercise That's easy. And at the same time, you not only strengthen your health, but also really get a charge of vivacity for the whole day. But there is a set of exercises where you do not even need to get off the bed to exercise. Try it on yourself and share it with your friends.
