All kinds of slats, or Exercises for a beautiful press + video

Static bars work on the abdominal muscles, dynamic - connect the shoulders, back, buttocks, hamstrings and a whole bunch of small muscle stabilizers. But the most pleasant thing is that to keep the body in good shape and five minutes will be enough. In addition, for the strap there are no barriers. You can do it wherever the soul desires - there would be a desire and a flat surface for support. And no contraindications.

Basic stand in the strap on the forearms in statics

Initial position: emphasis lying on the forearms; elbows under the shoulders; feet at shoulder width (option for advanced: feet together)

The basic stand in the "bar" on the forearms in statics 

  • While inhaling, stretch out in a straight line and, leaning on your forearms and fingertips, strain your press, do not drop your hips, do not bend your lower back and do not round.
  • Hold this position for as long as possible, possibly increasing the duration of the exercise. And yes, do not forget to breathe!
  • Start small: 3 sets of at least 20 seconds.

What works

A fixed elbow rest strengthens the abdominal muscles, cortex and buttocks.

Basic stand in the bar on straight arms

Initial position:lying on arms outstretched; feet together or shoulder width, palms strictly under the shoulders; elbows slightly bent; the stomach is tightened, buttocks are compressed, the pelvis slightly forward (to avoid trough in the lower back)

The basic rack in the "bar" on the direct hands 

  • On the exhale, transfer the weight to your hands. Close your eyes and try to feel how the abdominal muscles hold the whole body.
  • Start small: 3 sets of at least 20 seconds.
  • If at first you find it difficult to keep your body level, you can slightly bend your knees.

What works

A fixed stand on straight arms strengthens the muscles of the press, arms, bark and buttocks.

Base stand in the side bar

Starting position: lhedgehog on the right side, right palm (or forearm) is located strictly under the shoulder, the left hand lies on the thigh or is extended upwards; right foot in front of the left (option for advanced: foot together)

Base stand in the side "bar"

  • On inspiration, stretch the muscles of the press and with an exhalation lift the pelvis from the floor until you form a diagonal, balancing on the palm (forearm) and feet.
  • Make sure that the pelvis does not fall.
  • Repeat the same with your left hand.

Options:

Basic stand in the side bar with the rise of the upper leg

  • To complicate the static side plank and to further develop the hip abutment muscles, perform the lifting of the upper leg.
  • Inhale, lift the upper leg.
  • Start small: 3 sets for at least 30 seconds on each side.

Basic stand in the side bar with the rise of the lower leg

  • To complicate the static side plank and to further develop the inner surface of the thigh, lift the lower leg.
  • While inhaling, lift the lower leg.
  • Start small: 3 sets for at least 30 seconds on each side

What works

The fixed lateral stand additionally includes the oblique abdominal muscles, stabilizing muscles, and develops a balance. In advanced versions, he trains his legs.

When, having mastered the basic variations of the slats, you will be bored, like a Buddhist monk, to stand motionless for a long time, go to the dynamics.

Planck-rocking chair

Initial position:emphasis lying on the forearms; elbows under the shoulders; feet wide shoulders


Planck-rocking chair

  • The palms or at the request of the forearm are parallel to each other and are still located strictly under the shoulders, the feet together.
  • While inhaling, stretch yourself in a straight line, leaning on your palms / forearms and fingertips, tense your abs, retract your hips, do not round or lower your lower back.
  • As you exhale, move your body weight forward so that your shoulders are in front of your forearms, and your feet reach under 45 degrees from the floor.
  • Inhale and as you exhale move all the bodies back, as if pulling the heels to the floor.
  • Start small: 3 sets of 15-20 repetitions.

What works

The dynamic elbow support strengthens the abdominal muscles, cortex and buttocks, additionally engages the forearms and ankles.

Plank "Superman"

It can be performed both in statics and in dynamics, on bent or straight arms 

 Plank "Superman"

  • Take the base strap in the arms or forearms.
  • While inhaling, transfer body weight to your right foot and left arm. In no case do not turn the body and hips, but keep parallel with the floor, look at the floor.
  • On the exhale, raise the straight leg above the floor, pulling the toes toward you, and the heel in the opposite direction. Pull your left hand in front of you.
  • Take a breath and with an exhalation, lower or stay in this position for at least 5 accounts.
  • Inhale-exhale.
  • Repeat the same exercise with the other leg.
  • Start small: 3 sets of 15–20 alternations, or 3 sets of (for a start) 5–10 seconds in statics. If you raise your arm and leg at the same time, it is difficult for you to begin, you can start with three approaches to lifting the legs, and then - hands.

What works

Plank "Superman" works out direct and oblique muscles of the abdominal press, shoulders, hips and buttocks, uses muscle stabilizers, develops a balance.

Side bar in dynamics

Starting position: the emphasis is on the right side, the right palm (or forearm) is located strictly under the shoulder, the left hand lies on the thigh or is extended upwards; right foot in front of the left (option for advanced: foot together)

Side bar in dynamics

  • On inspiration, stretch the muscles of the press and with an exhalation lift the pelvis from the floor until you form a diagonal, balancing on the palm (forearm) and feet. Make sure that the pelvis does not fall.
  • On the exhale, lower yourself.
  • At a slow pace, do a few repetitions, then repeat all the same, leaning on the opposite hand. In order to work out the hip and hip muscles, combine the lifting of the pelvis with the lift of the leg.

Dynamic side bar with upper leg lift

Starting position: la hedgehog on the right side, the right palm / forearm is located strictly under the shoulder, the left hand lies on the thigh or is extended upwards; right foot in front of the left (option for advanced: feet together - so difficult)

Dynamic side bar with upper leg lift 

  • While inhaling, tighten the abdominal muscles, as you exhale, lift the pelvis from the floor - exhale.
  • Inhale, lift the upper leg.
  • On the exhale, lower.
  • Start small: follow 3 sets of 10-15 repetitions.

What works

The dynamic stand in the side plank with the lifting of the leg engages absolutely all the muscles of the abdominals, strengthens the muscles of the arms, back, abductor muscles of the thigh. Active work muscles-stabilizers.

Dynamic side bar with lower leg lift

Starting position: la hedgehog on the right side, the right palm / forearm is located strictly under the shoulder, the left hand lies on the thigh or is extended upwards; right foot before the left (option for the advanced: feet together - so harder)

Dynamic side bar with lower leg lift

  • While inhaling, tighten the abdominal muscles, as you exhale, lift the pelvis from the floor - exhale.
  • While inhaling, lift the lower leg.
  • On the exhale, lower.
  • Start small: follow 3 sets of 10-15 repetitions.

What works

A dynamic counter in the side bar uses absolutely all the muscles of the abdominal press, strengthens the muscles of the arms, back, the muscles that drive the hip. Active work muscles-stabilizers.

Twisting in the side plate

Twisting in the side plate

  • Run the side bar, leaning on the right arm / forearm - the left one is stretched to the ceiling.
  • Breathe in.
  • On the exhale, twist the body, turning the upper arm down.
  • On the exhale, return to the starting position.
  • Start small: follow 3 sets of 10-15 repetitions.

What works

The combined lateral lath in dynamics perfectly works oblique muscles of the abdominal press and muscles-stabilizers. And if you combine it with all the previous options and perform at an accelerated pace, then - y-uh! - do not have time to look back, how everything superfluous will disappear.

The bar can be varied for every taste and color, however, so as not to hurt yourself in any way, remember: all exercises must be performed according to your well-being, depending on the characteristics of your body and your physical fitness. You can do more - experiment. The main thing - regularity and precise technique of execution.



Related News


Painting Simple painting on wood
Some great ideas how to decorate a bedroom in winter
8 sexual things that you can wear even at work (only carefully)
Storage of small things in a small hallway
What kind of shavermu can not be: 5 simple rules that will help in choosing
Victoria Beckham did not let her family on the first shows of their collections