The correct technique for doing the exercise bar for weight loss at home

Few love the bar. Most often it takes a whole minute (or longer) staring at the timer, counting the seconds. Being basic isometric exercise, it strengthens the whole body, and we will tell how to do the slimming bar at home, so that the abs cubes and core muscles become more pronounced, the lower back hardened and shoulders pumped.

In addition, you do not need additional equipment, but the intensity of the exercise can be adjusted independently, expanding the setting of arms and legs and resting on the floor with brushes instead elbows and forearms. See for yourself. Check out recommended by Keith Scott – Certified Specialist sports training and strength training – on mastery of technology completing the bar to lose weight in the abdomen and get a tightened body.

• Focus on the floor
• How to stand in the bar longer
• Hold on
• Does the strap burn belly fat?
  • Calorie burning
  • Working muscles
  • Fat burning
• Basic Strap Variations for Beginners
  • 1. Standard
  • 2. The elbows
  • 3. Stand on one arm
  • 4. Plank on one leg
  • 5. Side bar
  • 6. Side bar with twisting
  • 7. Shoulder strap
  • 8. Rocking bar
  • 9. Touching socks
  • 10. With a wide setting of arms and legs
  • 11. The Worm
  • 12. Planck (horizon)
  • 13. The best exercise for effective fat burning and posture correction
    • Benefits
  • What to avoid when doing exercise
  • Set of planks for the press in cubes
  • A selection of slats for reinforced concrete bark
    • Instructions
• The program of execution of the bar (5-10 laps)
• Lose weight with a 30-day fat burning program run bar
• How to make the bar correctly – execution technique
• 30-day weight loss plan

Focus on the floor

To execute a standard bar, also called frontal, start by lying face down on the floor. Now bend your elbows. at an angle of 90 degrees, transferring weight to the forearm. Position elbows and forearms on the floor right under your shoulders and climb up so that the body weight is distributed between the feet and forearms, and the body forms one straight line from the top of the head to the feet. Tighten muscles the abdomen to maintain a straight posture. Hold it position as much as you can. Your goal is to stand in this position two minutes.

“The plank helps to develop the strength of the muscles of the core, shoulders, arms and buttocks,” – says Scott. This makes the bar an excellent tool for lifting. heavy weights and intense sports. Let at the same time you don’t even move and do not lift weights, you have to hold the press continuously to hold the pose – most people can’t stand for 30 seconds the first time.

How to stand in the bar longer

The longer you are able to stay in the stance, the less vulnerable becomes your lower back to injuries, and the more relief your abs looks due to the reduction of body fat over it. To do this, you must correctly perform the bar exercises, Follow these tips to extend your exercise time and muscle strengthening.

• Practice: hold the stand several times a day while trying keep it a little longer each time.
• Do exercises with body weight: Push-ups and pull-ups will strengthen your core muscles.
• Squats and deadlifts: Those who are pretty strong at these exercises, do not have problems with the bar.

Hold on

If your core muscles are still too weak to perform standard plank, you can reinforce them with variation, focusing on lap. When you can easily stand in the bar for more than two minutes, go to the complicated options.

• Raise one leg. Simply tearing one leg off the floor tremendously increases the load on the core, forcing it resist the natural reversal of the body.
• Raise one hand. Similarly, your body will want to roll over on one side. Fight it.
• Take a fitball. Resting your forearms in fitball, you have to stabilize the body while preventing the ball from rolling off.

Does the strap burn belly fat?

The bad news is that plank pose is one of the hardest exercises that you can add to your training program. But on the other hand, you will actively burn calories by doing this insidious exercise. Planks fit perfectly into any training program, do you in the gym or at home. Just for a couple seconds you will feel that the exercise is working. Below we will tell can you lose weight by doing exercise at home and how to do it for maximum results.

Calorie burning

Your body burns calories continuously at a slow pace. regardless of your activity level. But at runtime heavy exercise like a bar calorie burning rate increases. According to FitClick, a person weighing 68 kg per hour planks will spend 221 kcal. Given that you’re unlikely to be a watch stand on the bar, you can calculate the number of calories, squandered for shorter intervals. If you weigh 68 kg, The bar will help you burn three to four calories per minute.

Working muscles

Like all kinds of twists, the straps effectively load abdominal muscles. Despite such a narrow focus on this exercise, it requires a reduction in a number of other muscles during retention position: oblique muscles, hip flexors, quadriceps, pectoral and many small muscles of the legs. The trims perfectly train core muscles.

Fat burning

Exercise is the main way to burn calories in weight loss purposes. However, despite all the advantages of planks, their can not be called the most effective exercises to get rid of excess fat. To lose weight and lose a pound of fat, you you need to burn an average of 3500 kcal more than you consume. Given the relatively small the number of calories consumed during the execution of the bars, running jogging or dancing will allow you to achieve better results in fat burning.

Basic Strap Variations for Beginners

Plank is undeniably one of the best ways to test strength. your bark. But unfortunately, this exercise can quickly get bored.

However, with some simple tricks you can turn a modest bar in a whole set of new complex exercises that finally allow you to see the desired cubes on the press.

Choose some of the options that are immediately worth it. include in your training program.

1. Standard

Also known as the “disruptor stance”.

2. The elbows

Same as standard plank, but with emphasis on forearms.

3. Stand on one arm

Distorts the balance of the body, stimulating the active work of muscles bark.

4. Plank on one leg

A great way to detect muscle imbalance in the cortex simultaneous study of the gluteal muscles.

5. Side bar

It involves not only the press, but also the oblique muscles of the abdomen and shoulders.

6. Side bar with twisting

Workout balance and increase muscle tone of the whole body, especially shoulders.

7. Shoulder strap

Supplements the standard bar with the study of the upper body. (Strive to keep the body stationary, do not sway in parties).

8. Rocking bar

It loads the shoulders and back together with the muscles of the core, buttocks, back thighs and calf muscles. It is also beautiful. method of working off the tablet bar.

9. Touching socks

Develops flexibility of the hips and stability of the muscles of the core and upper body parts.

10. With a wide setting of arms and legs

Ultra-hard variation of the standard bar. Check how long you can hold it and how wide you can spread your legs and hands.

11. The Worm

Activates abdominal muscles following the example of an exercise with a roller for press while testing the flexibility of your hips. Try to Do not bend your back too much while leaning forward.

12. Planck (horizon)

Simplified variation of the plate (horizon), classic gymnastic exercise to test the isometric strength of the total muscles of the body. This is a real test for shoulder mobility joints and muscle strength of the upper body.

13. The best exercise for effective fat burning and posture correction

Nowadays, extreme methods of getting rid of unnecessary things are in fashion. dipping in an ice bath. But fat burning doesn’t have to be so painful. In fact, even simple exercises such as reverse bar, perfectly help to effectively burn fat. But the back bar not only stimulates fat burning, but also corrects posture. This exercise is easy to learn: just enough follow the steps below and watch the implementation video reverse plank.

A certified physiotherapist identifies the following steps Achievement of the perfect shape of the back bar

• Sit on the floor with your legs straight in front of you.
• Place palms with spread fingers on the floor on the sides near the hips slightly behind.
• Rest your palms and raise your hips and body up to to the ceiling.
• The gaze is directed to the ceiling, socks are tight, legs and arms direct.
• Tighten your whole body, stretching it in a straight line from head to toe
• Grip the muscles of the cortex and try to retract the navel, bringing it closer to the spine.
• If your hips sag or fall down, floor.

Try the variations of the back plate presented in the video below.

Benefits

Dr. Mercola highlights such beneficial properties of this exercises:

• Trained bark muscles – the bar will strengthen the deep muscle cortex.
• Elimination of back pain – the bar strengthens the muscles of the back, especially its upper section. There is also a direct relationship between strengthening core muscles and reducing back pain.
• Flexibility – the muscles surrounding the shoulders, collarbones and shoulder blades, with the performance of the plank stretch and lengthen, becoming more flexible.
• Improved balance and posture – the bar works through everything the muscles responsible for maintaining the correct position of the body, such like muscles of the back, shoulders, abs and neck. By adding a bar to your list daily exercises, you will begin to stand straighter.

What to avoid when doing exercise

As already mentioned, the right technique is very important, especially when it comes to the bar. Dr. Mercola gives the following recommendations for the implementation of the bar:

• If you suffer from back pain or any other injuries, be very careful with these exercises – start gradually.
• Beginners are advised to first hold the bar for several seconds to get used to the exercise. Further load can increase.
• Make sure your head, shoulders and hips are not fail.
• Hands should not be too close together – this will cause internal shoulder turn and joint instability.
• Do not hold your breath.
• Also, one should not stay in any bar for too long.

This exercise option improves your body the way you do. never hoped. But you need to make sure your execution techniques, otherwise you will get more harm than good.

Set of planks for the press in cubes

If you are a busy person and constantly on your feet, or you do not have time to go to the gym, exercises with body weight will allow you come in the desired shape.

* Add 3-5 circles of this sequence at the end of your regular workout. Rest for as long as necessary between approaches.

A set of exercises:

• Stay in the bar, 3 seconds
• A strap with alternate touches of the shoulders, 3 repetitions each side
• Alternating side bar, 3 reps each side
• Bar with simultaneous extension of arms, 3 reps
• Walk forward arm 3 reps
• Stay in the bar, 3 seconds
• A strap with alternate touches of the shoulders, 3 repetitions each side
• Alternating side bar, 3 reps each side

* During the entire complex, tighten the muscles of the core, preserving neutral position of the spine.

A selection of slats for reinforced concrete bark

These variations will completely deplete your abs and strengthen your core.

• Duration – 30-45
• Exercises – 4
• Equipment – not required

You will start with the standard bar before tackling its three variations for grinding the press – rocking bar, bar with wide setting of arms and legs and side bar. Each a variety of exercises aimed at working out certain areas belly, however all four kinds of planks together will give you a feeling intense burning throughout the central part of your body.

Instructions

Perform these exercises in a circle, that is, one after another without respite. After finishing all exercises, rest for 30 seconds. Repeat the whole complex 5-10 times.

Depending on your athletic skills, you can reduce or extend your rest time. You can also do more or less. circles.

A complete archive of our daily short workouts is available at mensfitness.com/todaysworkout

The program of execution of the bar (5-10 laps)

Exercise 1 Strap What you need: without equipment		– approaches	20 seconds repetitions	– recreation
Exercise 2 Rocking bar What you need: without equipment		– approaches	20 seconds repetitions	– recreation
Exercise 3 Wide arms and legs What you need: without equipment		– approaches	20 seconds repetitions	– recreation
Exercise 4 Side bar What you need: without equipment		– approaches	20 seconds repetitions	30 seconds recreation

Lose weight with a 30-day fat burning program run bar

Proposed 30-Day Fat Burning Execution Program trims ten times speed up the process of losing weight, taking up everything a couple of minutes a day.

If you are only at the very beginning of the path of losing weight and have already heard about plank, congratulations – you’re more knowledgeable than me, when I was a beginner!

As I said before I started my journey into the world sports a couple of years ago, I was not familiar with training and different exercises.

I first encountered the bars, performing my first complex Exercises from Beachbody – P90X. I quickly realized how much muscle groups uses the bar.

The trims are extremely diverse. All variety of variations planks will help beginners to strengthen muscles, and the most trained athletes – get an adequate load.

Using This 30 Day Fat Burning Execution Program straps, you can train the core muscles, including the most important back muscles for our 40-year-olds with a ponytail.

In women over 40, the cortex often weakens over time. it seen on a sagging flabby stomach.

The back is often injured when doing housework if muscles of the cortex are not trained.

This is where the 30-day fat burning program comes into play. run bar. The only exercise that will take just a couple of minutes a day will improve the condition of the core muscles, reduce the risk of injuries, speed up metabolism and lose excess fat.

How to make the bar correctly – execution technique

So that the 30-day fat-burning program for the execution of the bar gives result, it is very important to make sure that the execution is correct exercises.

The photo below shows the correct position of the standard bar. It is necessary to adhere to just such a situation to prevent injuries and maximize exercise effectiveness.

If you are not yet able to do the full bar, you can lower knees and / or elbows on the floor, following the basic principles of location elbows under the shoulders, pinching the cortex, leveling the hips, neutral head / neck position.

30-day weight loss plan

This table is designed specifically for training beginners. If you already have a fairly high level of training and will give you this complex is easy, then you can start classes from day 10 and then independently increase the time to complete the exercise.

• Day 1: 15 sec.
• Day 2: 15 sec
• Day 3: 15 sec
• Day 4: 20 sec.
• Day 5: 20 sec.
• Day 6: 25 sec.
• Day 7: 25 sec.
• Day 8: 25 sec.
• Day 9: 30 sec.
• Day 10: 30 sec.
• Day 11: 30 sec.
• Day 12: 35 sec.
• Day 13: 35 sec.
• Day 14: 35 sec.
• Day 15: 40 sec.
• Day 16: 40 sec.
• Day 17: 45 sec.
• Day 18: 45 sec.
• Day 19: 50 sec.
• Day 20: 50 sec.
• Day 21: 55 sec.
• Day 22: 55 sec.
• Day 23: 55 sec.
• Day 24: 60 sec.
• Day 25: 60 sec.
• Day 26: 60 sec.
• Day 27: 65 sec.
• Day 28: 65 sec.
• Day 29: 70 sec.
• Day 30: As long as you can!

This 30-day bar program will be great the first step on your fitness path. After 30 days your bar strength will increase, and metabolism will accelerate.

Additional sets of exercises will help to further improve the general tone of your body.