How many calories does a bar burn in 1 minute? Perhaps this question has become one of the most popular among women. What is this exercise? Why does every person related to sports dream of mastering it?
Exercise Summary
Before you talk about how many calories a bar burns in 1 minute, it's worth describing what kind of exercise it is. It is performed as follows:
- It is recommended to prepare the surface in advance. It is best if a rubber mat is used as it. Any non-slip material is also suitable.
- Next, you need to stand on two main supports - arms and legs - so that the whole body is a single straight line.
- Now you should stand in this position for a certain period.
During exercise, it is important to monitor breathing. It should be smooth and smooth. Otherwise, there will be no effect from it.
The benefits of exercise
Why do many women care about how many calories burn 1 minute of the bar? The fact is that this exercise brings great benefits to the human body.
- It quickly burns subcutaneous fat.
- Improves posture.
- It forms beautiful muscles in the buttocks and abdomen.
- Strengthens the back, shoulder joint and legs.
- Trains willpower.
It is also worth noting that absolutely anyone can perform this exercise; for this, sports training, equipment and additional space in the house are not needed.
Standard bar
Beginners are advised to first try the simplest standard exercise. For the first time, it may seem like an eternity in just 1 minute of the bar. How many calories can you burn during this period? Experienced instructors say that in one hour of such a complex action burns from 250 to 300 calories. However, it is hardly possible to find a person who would decide on such an experiment. Therefore, in 60 seconds, a person can spend about 5 calories.
In the standard bar, the entire load falls on the palms and toes. To do this, you should definitely keep your legs together, do not bend your knees and maximize strain on the gluteal muscle.
Standard bar with extra effort
For many, five calories in one minute may seem like a weak result. If you want to burn more, then you need to significantly increase the load. It is recommended to do this using dumbbells. For women and male beginners, sports equipment weighing from 1.5 to 3 kilograms is enough. If not, then you can use filled plastic bottles, sand cuffs or any other load.
Now you should do the standard exercise, relying on the feet and fists, in which the load is compressed. Raise one arm so that the elbow fold represents a right angle. In this position, you need to stand for 30 seconds. Next, change the position.
It is quite difficult to complete such an exercise for the first time; it will take a long training session. Separately, it is worth noting how many calories a bar spends in 1 minute, if you do it with an additional load. The result will be amazing. In such a minimum period of time, you can burn up to 12 calories. This is almost twice as much as when performing the most difficult strength exercises.
Resistance bar
The most difficult thing for many athletes is the resistance bar. It is performed as follows:
- It is recommended to take a standard position, focusing on two supports.
- On the floor below the level of the knees, you need to distribute a thread, tape or towel, rolled into a bundle.
- Now, alternately with your feet you need to try to step over this obstacle at a fast pace.
Benefit plays a greater role than how many calories an exercise bar burns in 1 minute. If you perform it every day, then after a month a beautiful abs will form, a thin waist and tightened buttocks.
A few exercises that burn maximum calories
There are several types of exercises that only the most experienced athletes will be able to do. How many calories does the bar burn in 1 minute, which requires maximum effort? Experienced instructors claim that this number ranges from 15 to 30.
It is required to linger for a certain time, leaning only on one arm and leg. The body should turn sideways. The upper arm is recommended to be directed behind the head, this will further stretch the muscles of the waist.
Two hands can also rest on the floor, while legs will need to be placed on the fitness ball, steps or low furniture.
Instead of palms, you can also rely on arms bent at the elbows, this will train the body even more.
Calorie Weight
All of the above answers to the question of how many calories a bar burns in 1 minute concern people of standard composition, that is, those whose body mass index is from 18.5 to 25. Young athletes with less weight will spend less energy value, and people with obese, on the contrary, lose weight faster. All this is due to the fact that the larger the weight, the greater the load on the body during each action.
Exercise plank is one of the most effective exercises, which is included in the training program of almost all sports centers. Thanks to him, all muscle groups are being worked out. At first glance, it may seem difficult, and even, it would seem, such a small period of time as one minute, it is almost impossible to stand in it. It is recommended to perform it starting from 10 seconds, gradually increasing the time, and after 10 days this task will be feasible.