How to make a bar: a plan for a month, for 2 months, how often to make a bar, which bar to make after 30 days of training? Planck with menstruation: is it possible? Can a bar during pregnancy?

Many of us lead a sedentary lifestyle, move little, suffer from excess weight, especially for residents of large cities, although many provincials are not averse to finding a slender figure. There are always not enough time or money for going to the gym or fitness center, and the usual charging does not give a good effect. Here the exercise of the bar comes to the rescue-simple exercises, only 10-15 minutes. per day, at home.

Content

The bar is a very useful exercise that allows you to quickly lose weight, strengthen the body, align the posture. It will be discussed in the article.

Why do you need a bar?

The main task of this exercise is reset excess weight, strengthening muscles. Sports, fitness clubs, expensive equipment, sports equipment do not need him. Planck at home It is available and useful to everyone - men and women, young and not very, striving to lose weight, and slimming, who do not want to gain it.

In addition, to achieve your goal (losing weight, improvement of forms, etc.) there is no need for long exhausting training, exhausting diets. This is a static training, and the result is achieved due to the mobilization of internal power resources.
The main muscles are activated , From subcutaneous to deep inner.
This exercise is used by professional athletes, fitness trainers, those who are in depth of yoga, Pilates and stretching.

The bar is comprehensively affects the entire body, and allows you to achieve many goals:

Extra pounds are dropped.
The skin is pulled up, it becomes elastic.
Back pain ceases.
Strengthened muscles for stabilizing the whole body.
It is produced correct posture.
The risk of occurrence is reduced osteochondrosis.
They become bad buttocks and slender legs.
Leaving cellulite.

Here is the significant benefit of this simple exercise available to everyone and everyone!

How to make a bar?

Learn the following recommendations:

This is a position classic bar. There are other species, we will talk about them a little later. In order for this exercise to bring real benefits, it is necessary to strictly observe general rules and procedures.

So, how not to harm your body:

Always have elbows and shoulders on the same level, The hands should be located with maximum convenience.
The spine is strictly even, this is a straight line without a single deflection.
Stomach drawn down press Street to the maximum, due to this, the lower back is not overwhelmed.
Buttocks Also tense, ideally, the whole body is even, direct, parallel Paul.
In no case do not bend your knees! All the emphasis on socks.
Place your feet arbitrarily. The wider they are, the easier it is, the more difficult it is to keep the bar.
Breath It must be even.
Follow the standing time in the bar, it is advisable to increase it every day, in any case - not to reduce it!

Types of planks for losing weight and strengthening muscles

Planes are very diverse. It is worth noting that to achieve a particular goal, it will be necessary to choose a certain type of bar.

Here we will consider all their most popular varieties:

On straight arms. The emphasis is lying, his head is raised, the shoulders are straightened. The body becomes a straight line, rests on the toes and palms of outstretched arms. It turns out a plane parallel to the floor. Must be drawn stomach, squeeze buttocksPlace the feet of the legs as close to each other as much as possible.

On the elbows. The stand is similar to the previous one, but the support of the upper body occurs on the forearm, not the brush. Elbows at the level of the shoulders, the body is elongated, does not sag, but the back does not hump. The stomach is drawn, the muscles of the press, buttocks and legs tense with all their might.
With a lifted leg. When performing a classic rack on the elbows, raise one leg and hold out like that for 1 min. The leg should be lifted by the level of the shoulders or slightly higher, the fingers are pulled over. Back - Direct, stomach will be pulled. At the same time, the exercise creates a powerful load on the press.

With a raised hand. Similar to the previous exercise, but not a leg rises, but a hand. It should be raised a hand forward so that the body and hand become one straight. The back is straight, the stomach is tense.

Lateral. A more complex stand that can be done by gaining sufficient experience. She is a good addition to the classic. It is done in this way: you need to lie to the side, straighten and connect the legs in the form of a flat line with the body, then give support to the elbow and forearm, which are at the shoulder level. Having accepted stable position, Raise your free leg and hand, and get in this position as long as you can, and then perform the exercise on another side.

Reverse. This is a shift in the classics. The body gains support on the heels and hands of outstretched hands, the back “looks” on the floor, and the stomach into the ceiling. The pelvis is pulled and street, back even.

Planck: a plan for a month, for 2 months

Now, having understood the benefits of the exercise and studying its varieties, let's try to figure out how best to do this rack, how many minutes to devote a day? Of course, you can periodically get into the bar for several minutes, fragmenting the muscles and giving them a load.
But it will be much more correct plank plan for a month And strictly follow him, since the system is needed in everything.

Here are a plan developed by day, where each day corresponds to the number of seconds spent on this exercise:

1 day - 20 seconds.	16 day - 2 min. 40 sec
2 - 25 sec.	17 - 2 min. 50 sec.
3 - 30 sec.	18 - 3 min.
4 - 35 sec.	19 - 3 min. 20 sec
5 - 45 sec.	20 - 3 min. 30 sec.
6 - 1 min.	21 - 3 min. 35 sec.
7 - 1 min. 10 sec.	22 - 3 min. 40 sec.
8 - 1 min. 20 sec.	23 - 3 min. 50 sec.
9 - 1 min. 30 sec.	24 - 4 min.
10 - 1 min. 40 sec.	25 - 4 min. 20 sec.
11 - 1 min. 45 sec.	26 - 4 min. 25 sec.
12 - 1 min. 50 sec.	27 - 4 min. 30 sec.
13 - 2 min.	28 - 4 min. 40 sec.
14 - 2 min. 10 sec.	29 - 4 min. 50 sec.
15 day - 2 min. 30 sec.	30 day - 5 min.

Such a schedule allows you to achieve good results if you make a bar every day. Feeling an improvement, you can draw up a similar plan for the bar for 2 months.

When compiling such a plan for yourself, you need to take into account the following general standards for different types of planks:

Classics Start half a minute a day, enlarge every 2-3 days by the same time. Try to achieve the result specified in the maximum table .
With a raised hand or foot - You need to hold out in this position for one minute, then change your leg (hand). Perform the exercise 2-3 times.
The remaining types of planks - The most difficult, good if you manage to hold out in such a rack for a minute. Care a little and try again.

How often to make a bar per day?

Many cannot decide to start the classes of the bar, and even more so to perform complex calculations of the time, follow the tables.

For such people we will give general recommendations:

At the very beginning, you do not need to chase a large amount of time - enough 30 seconds. But it is very important not to miss a single day!
Accustomed to this norm, you can add daily 5-10 seconds.
In the end, a good result for beginners will be 2 minutes, but not at a time, but for 2-3 approaches.
Do not strive for difficult exercises - for starters it is quite suitable classic, Then you can raise your hand and leg. The rest are for those who have already trained and have a taste.
Try to do the exercise always at the same time.
It is better not to engage in the implementation of the bar immediately after eating and in a couple of hours before bedtime.
The most optimal time is immediately after morning charging.
Increase the loads gradually, follow your well -being, do not overstrain.

Start with 30 seconds — The half -minute start

What bar to do after 30 days of training?

So, the first month of the exercise of the bar has passed, the first results have been achieved. If you were not lazy, performed the exercise daily, followed the recommendations about the time and complexity of the rack, then the results should be evident. Now your muscles have become strengthened, harmony has appeared, well -being improved, excess weight began to disappear. Isn't it time to ask a question "What bar to do after 30 days of training", And go to more complex exercises.

After 30 days of training, you can make a reverse bar. As - depicted in the picture and in the description under it.

Can also be performed at home — The legs are even

Take the situation as for the classic option.
Turn over on your back, stomach up, so that the hands are for sure under the shoulders.
The fingers should be deployed towards the feet.
The body rests on heels and brushes, It makes up a flat line.
The back is straight, the pelvis is pulled and tense.
In such a rack you need to be a minute, and if possible, and more. Then take a break a little and make more interruptions 2-3 approaches.
After the first month of exercises, you can complicate the static racks not only with lifts of the arms and legs, but also with their flexion, turning the body. All this will give significantly large load to the muscles And will enhance the healing effect.
By the way, it is useful to make a bar not only women, but also men.

Bar for losing weight, sides for beginners

In order to get rid of the hanging abdomen, you first need to pump up the press. Some types of bar are simply ideal for this purpose, and in this situation, a bar with lifts of the arms and legs is best suited. How to do it?

Perform the bar comprehensively — Complex

Become in classic, ordinary, the bar: the support on the toes and the hand, or the forearm of the hands, the body is parallel to the floor, the back is straight.
Feet can be located wide - This is an option for beginners, or together - for more experienced ones.
After standing a little in a static position, lift the legs alternately.
Next, do the same hands.
The back should be even, the muscles of the press are tense, which are responsible for the appearance of the abdomen.
You can do it raises of arms and legs alternately, right away, but you can take small breaks for relaxation between approaches.
If you can already be in reverse bar - Perform her. Start with a few seconds.

Do not forget the main thing - the press should work, the muscles are tense. Increase the load gradually.

Along with extra pounds on the stomach, fat deposits on the sides are given a lot of troubles. But even in this case, the exercise of the bar can give an excellent result. It is not the most effective that simple classic strips will be the best solution, the side bar for us would be the best solution.

So:

You need to lie down on the side and stretch the legs that lie on the other, forming along with the body straight line.
One of the forearm (for example, right) is off to the floor. Make sure that the elbow is exactly Under the joint of the shoulder.
After a few seconds, raise your left leg up - straightened, with tense muscles.
Then pull up also stressed left hand.
You must feel the work of the muscles well. on the sides.
Try to stay in this position longer.
After a small break, repeat the exercise on the other side.
Gradually can be performed not alone, And several approaches per day.

If this exercise is performed regularly, the result will become visible very soon.

Planck with menstruation: is it possible?

Planck - an exercise requiring daily classes. Therefore, many women are wondering if it is possible to perform the bar with menstruation?

There is no unequivocal answer “can be bad”, it all depends on well-being.
Some women tolerate these days quite easily, without experiencing strong discomfort, for others this is a difficult time of malaise and stress

Here are a few simple and effective tips for the implementation of the bar during menstruation:

With the beginning of the cycle, avoid strong tension - instead of the indicators achieved in several minutes of standing in the bar, perform this exercise for 30 seconds.
If you don't feel weakness, dizziness, other unpleasant symptoms, you can gradually increase the load, still leaving it less than on ordinary days.
If you really are really hard, then it is better minimize loads, Or even give the body a couple of days of rest.
Remember that the general recipe does not exist, each organism is individual, and it is best to consult on this topic with your gynecologist.

During menstruation, perform the bar for 30 seconds — Only half a minute

Well, you should definitely refuse in such cases:

After recent gynecological (as, indeed, other) operations
With too strong bleeding
With intense pain
At cyste internal organs
With hyperplasia and endometrium

Can a bar during pregnancy?

If the pregnant woman does not have contraindications for the implementation of physical exertion, then the implementation of the bar is permissible. But it is important that the pregnant woman does not have problems with the back. Since in this case a permit for the physical enrolling of a vertebroneurologist or neuropathologist is also required.
If, before pregnancy, the preparation of a woman left much to be desired, then during an excellent position, do not take risks. In addition, muscle tension can cause bleedingor Deterioration of fetal nutrition.
In addition, the first trimester is a period when the expectant mother needs to protect herself and the future baby. Therefore, you should refrain from performing the bar. And s 7 to 9 months Such an exercise can cause premature birth.

It is important that the expectant mother has good physical preparation

Slimming bar: reviews

Marina, 21 years: “My work is sedentary, I move little, began to gain excess weight, frustration appeared. I read about the exercise the bar, became interested. I have been doing it regularly for almost a month, vigor has appeared, weight is gradually reduced. ”
Tanya, 18 years old: “I have no problems with excess weight, but I decided to try the bar as a preventive, and did not lose! My posture improved, my muscles became stronger, a flying gait appeared! And the guys began to pay me more attention! ”
Igor, 32 years old: “I always thought that this bar is a purely female trouble. But at the request of his wife, I decided to try to lose weight a little. It takes a little time, but there is a result. Even after two weeks of classes, the press began to feel much better, the press was strengthened, the matter is that soon the treasured “cubes.” Will appear on the site of the abdomen.
Inna, 28 years old: “The exercise is just starting, I have been doing it for only a week. There is no visible result yet, but internally it has become much more vigorous, more collected, stronger. There was a desire to continue, and confidence as a result! ”

We introduced you to a very simple, affordable and at the same time very effective exercise of the bar. Its regular implementation helps to improve well -being, strengthen muscles, weight loss, harmony, and at the same time does not require material costs and does not take much time.

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