The benefits and contraindications for the daily exercise of the bar. Is it possible to do an exercise of the bar during pregnancy and during menstruation? Photo, instructions for the proper performance of the exercise plank

In this article, we will consider how useful the bar exercise is and how to perform it correctly.

Content

The bar is a special exercise that is considered the most common and in demand. The exercise is statistical. That is, during its implementation, the human body is in a motionless state, while muscle tissues are tense and “function” actively.

The benefits of the daily performance of the exercise plank

You can perform the bar under any conditions at home: in the morning, when you wake up, in the evening, immediately after you return home. You will spend a minimum of time on the implementation of the bar. But at the same time you will get excellent results. In addition, additional equipment is not required for this exercise. Of course, it is advisable to make a bar on a rug and in a special form. However, if you decide to perform the exercise on an ordinary rug and in ordinary clothes, the effect of this will not decrease. The most important rule is perform an exercise without errors.

You may be interested in the question: “How often do you need to make a bar?” The answer is quite simple - daily. In addition, if you decide to make a bar a couple of times a day, then you will only achieve the exercise more benefit. Here it is also worth remembering about an important moment - do not overdo it with the time when you make the bar.

Not unimportant question - “What will happen to the body if you constantly do the exercise?” Consider with you a number of those processes that you will notice literally in a couple of weeks.

Muscle tissue will be significantly strengthened. During the exercise, muscles on the stomach, shoulders, buttocks, back, legs function. Despite the fact that the bar is not quite long, the load from it is very strong.
Blood circulation improves, metabolic processes normalize. The active work of muscle tissue makes the blood flow circulate much faster. As a result, the quality of metabolic processes increases in the body, their speed. Scientists were able to prove that the exercise performed in the morning allows you to quickly digest food, increases the absorption of useful components.
Flexibility increases. This feature of the exercise in many people can cause bewilderment. How is it possible to increase flexibility if there is no stretch? The fact is that during the implementation of the bar, this happens involuntarily. In fact, with increased load, making the bar daily, muscle tissue and ligaments have the property of stretching, making elastic.
Pain is eliminated. Currently, some people complain about the disease of the ridge. They are caused by many factors, for example, the lack of daily activity. Thanks to scientists, it was proved that the constant implementation of this exercise reduces significantly the intensity of pain. Sometimes the bar greatly improves human health. Planck is an effective exercise during scoliosis and osteochondrosis.
After the exercise, "cubes" appear. Many of us dream of having “cubes” and a flat tummy. The bar is able to realize this dream thanks to active influences on the muscle tissue of the abdomen. There are several types of this exercise, and during each one or another muscles are used: both oblique and deep. However, it is worth remembering that if the muscles are hidden under the fat layer, then the exercises will be not enough. We need a whole complex of special nutrition and exercises.
The legs become more slender. If you perform the bar every day, the legs are significantly slim, but the muscle mass on the legs does not grow much.

The bar has a large number of advantages

The buttocks become beautiful. Having elastic, chic buttocks is the main goal of every modern woman. And sometimes this goal pushes them to do exhausting, long training in the gym. If you take the bar, then it can only make the buttocks beautiful, with exquisite shapes in a short period of time.
Endurance increases. Each exercise, including the bar, has a positive effect on human endurance. Even performing the bar daily for 5 minutes, you can notice the results soon. In addition, a person will be able to perform more complex variations of exercises that were previously impossible to do.
The balance is restored. Sometimes it is quite difficult to hold balance. However, the bar helps to restore the ability to withstand the desired balance. Responsibility for the correct balance in this case falls on the muscle tissue of the case. And since the bar actively strengthens the muscles, it becomes much easier to keep balance.
The mood improves. Strong tension, and then relaxation of muscle mass affects each system of the human body, plus on the human psyche. Therefore, making a bar after work, you can improve your own mood, strengthen many muscles.

By the way, the trainers recommend the bar to be performed not only at home. Nature, fresh air - this is what will become additional components of great mood and good health.

How to do the exercise bar correctly: photo instruction

Never do the bar for a very long time - so many trainers recommend. Better perform the exercise correctly, spend for about 20 seconds to start this process. If you make a lot of mistakes during the execution, you can harm your own health, because due to unnecessary bends of the ridge, vertebrates can shift, pain, and so on. We offer you recommendations that you have to follow during the exercise.

Before performing, do a warm -up: perform easy charging, jump, make a stretch. You can perform the bar after the main physical exertion, so you will only fix the result.
Get high -quality shoes so that it has a rubberized sole. So your body will be strictly horizontally, and your legs will not slide on the floor.
So that during the execution of the bar you do not have redness on the elbows, always put on the bunks or put a soft rug under the elbows.
Take the position of horizontal floor. Put on the floor with feet and palms. Turn on the timer, place your palms so that they are not very close to each other. So you can injure the shoulder joints.
Do not raise your head up, point your gaze down.

Put the palms on the floor correctly so that they are located parallel to the elbows. Clower your hands into fists. Many coaches advise connecting the brushes into the castle, but you do not. Do not unfold your palms also, they should not fall completely to the floor surface.
Strain the hips and press. Tighten the buttocks also, feel the pressure in the coccyx area. Do not bend your back in the ridge area - this is a big mistake.
Follow your breath. Keep in mind that during the implementation of the bar you cannot hold your breath, breathe intermittently, deeply and measuredly.

Keep the bar as much as you can. Do not increase the time of the bar, do not rush. For starters, your body is obliged to remember the process of performing the exercise. To begin with, keep the bar for 20 seconds, then gradually increase the time to 2 minutes.

Is it possible to make a bar during menstruation?

The presence of a menstrual cycle is a sign that a woman is completely healthy. If you look at the implementation of the bar on the medical side, then this process is not considered a contraindication. But at the same time, you should know that your body during this period is quite weak, it experiences some stress. Active loads can lead to negative results. Therefore, there is no unambiguous answer to the question. Here, much can depend on your well -being.

Make a bar during menstruation with particular caution

The fears that relate to the exercise are clear. After all, when performing the bar, the muscle tissue of the press and back begin to actively strain. As a result, spasms and pain may occur. If you want to go in for sports with a menstrual cycle, test your own body in advance. Wait a while in the bar, approximately 30 seconds. If during execution you feel pain, discomfort, dizziness or shortness of breath, then stop doing the exercise. Refuse him for a while, while the menstruation ends. If there are no one, then you can continue.

Many experts do not advise performing the bar with a menstrual cycle. The high voltage of muscle tissue of the press activates the blood flow to the organs that are located in the pelvic area. This can harm during menstruation. So that this does not happen to you, consult in advance with your own gynecologist.

Is it possible to make a bar during pregnancy?

In fact, there are no prohibitions that relate to the implementation of the bar during pregnancy. Thanks to the exercise, you can strengthen the muscles of the back. In addition, women often have back pain and discomfort, which easily eliminates the bar.

If you look from the other side, then during the performance of this exercise, the muscles of the press are strongly strained, which negatively affects the well -being of a woman in a position. It is because of these moments before performing the bar that it is advisable to consult a doctor.

As a rule, doctors Allow the exercise on the 2nd trimester. At this time, the risk of miscarriage becomes minimal, the tummy is not very large, so the bar is easy for a woman. However, if pain and other discomfort occur during the exercise, you must generally abandon it and consult a doctor.

The bar can be done on the second trimester

There are many disputes that directly relate to the implementation of the bar for pregnant women. Some were able to prove that the exercise benefits both ordinary women and pregnant women. There are those people who claim that the bar can threaten both mom and baby at the same time. It all depends on how much the woman is prepared, on her general well -being. It is also worth considering such an important point - thanks to physical activity, childbirth is easier, and the figure of a woman after the bar is restored faster.

Contraindications for the implementation of the bar

Despite the fact that the bar is very simple and the exercise is of great benefit, there are some contraindications to its implementation. Contraindications are:

You can not do exercises immediately after the birth of a child, especially after a cesarean section. It is better not to perform the bar in the first 6 months. The term, of course, may increase in a particular situation.
It is forbidden to make a bar if the joints are worried, there are problems associated with the shoulders, feet and elbows. Contraindicated exercise at high pressure.
You can not do the exercise in the presence of a vertebral hernia and after a ridge injury.
People who have excess weight also cannot do the exercise. Since the bar will not be able to save from extra pounds. In such a situation, gravity may work, which can cause many problems associated with the spine.
If there are some exacerbations of chronic diseases, then it is better to refuse training for some time.

There are also contraindications to perform the bar

If you strive to lose weight, then it is advisable for you to perform active exercises that help burn calories. It is perfectly regular to make cardio load. You can combine the bar and active loads, so you can quickly achieve the ultimate goal - burn calories and strengthen the muscles.