Press on the bar: the embodiment of every woman's dream of the "wasp" of the waist and flat tummy in reality

The issue of general recovery and the formation of a beautiful body in this case are asked by all people at least once in their lives. Particular attention is paid to the formation of the press. After all, a flat belly is beautiful, and if there is a little more relief, this is the top of perfection.

Many women believe that a horizontal bar exists only for the stronger sex. However, it is not. Form a press on the bar and reduce the waist can be no worse than doing a set of exercises on the floor or using other simulators. Any exercises performed on the bar make the body more beautiful and healthier. In addition to the beautiful press, posture improves, and all muscle groups work, and unnecessary unnecessary weight quickly leaves.

As already mentioned, the press on the bar is formed in the best way. The article presents the most common and simple exercises for the press on the horizontal bar, before performing which it is necessary to warm up well, making slopes forwards, backwards and sides.

Exercise one is lifting the legs, hanging on the bar. Initially, it is necessary to lift the legs bent at the knees, in the future - you can try to lift straight legs to the right angle. The greatest load on the press is when the straight legs are raised to the crossbar. If lifting is carried out with bent legs in the knees, then you need to make sure that your knees are practically pressed against your chest. It is necessary to monitor the breathing, and exhale when lifting. When this exercise is performed, the lower part of the press works, a sufficient load goes to the rectus abdominis muscle, the external oblique muscle, and at the very beginning of the movement the straight muscle of the thigh.

For the qualitative performance of this exercise, you need to make sure that during the lifting of the legs the body does not swing, and that the legs themselves should be raised by force, not by swinging, and must be lowered slowly by the pressure of the press, without dropping down. Only when these conditions are fulfilled, the payload on the press will be carried out both during the raising of the legs and when they are lowered.

Exercise two is the training of the oblique muscles. The starting position, as in the first exercise, but the legs are lifted slightly to the side. Perform the exercise should also be on exhalation. And complete the performance by lifting your legs forward.

If during the exercise for the press on the horizontal bar very quickly get tired hands, then you can use straps. But in the future it is necessary to solve the problem of weakness of hands with the help of an expander training.

Exercise three is the combination of straight legs and twisted legs. So, do ten repetitions of usual leg lifts on the bar, and then - without resting, 10 repetitions in a twisted version. To complicate this exercise it is possible, having executed five repetitions in one party and five - in another. This exercise very effectively helps, besides adjusting the shape, to burn fat.

Slightly resting, you can go to the fourth exercise , which refers to the category of static exercises. The technique of execution is very simple - the press on the horizontal bar swings when it sags on a horizontal bar with straight legs, then with its legs raised to 90 degrees to the body. The load on the press depends on the duration of each part of the exercise. The main condition is to hold out as long as possible at each stage of the implementation of this complex. This exercise also strengthens the loins well.

For those who can be proud of their physical preparation, there is a fifth exercise , which provides for the initial position - on a horizontal bar on the legs with bent knees on the crossbar. Press on the horizontal bar swings when lifting the trunk to the knees, touching their elbows.

Thus, now any person who aspires to bring his body to an ideal state, it becomes clear how to pump up a press on the horizontal bar, which is, practically, in every yard.

Success, patience and perseverance!