"Reverse Plank" is an exercise that is especially respected among beginners and professional athletes. With it, you can strengthen the muscle corset and increase muscle tone. Despite the fact that such a fixed position is not as popular as the classic bar, its effectiveness is striking in the very first days of execution.
The article will tell you in detail about what the “Reverse Bar" exercise is, what are the benefits and harms of it, and also will reveal the feedback of people who have already tried this pose and got a stunning result. A bar of this type has a lot of advantages, so beginners in sports who want to remove back pain and strengthen their chest muscles should definitely pay attention to it.
Exercise "Reverse plank" (photo also provided in the article) helps to keep yourself in great shape without increased life activity. It can be performed without any additional devices, so there is no need to visit the gym or purchase special equipment.
What muscles work in the exercise "Reverse plank"
During the exercise, the following muscles are worked out:
- straight;
- pyramidal;
- oblique;
- lumbar
- front and rear thigh muscles;
- medial;
- calf;
- brachioradialis;
- triceps;
- humeral;
- ulnar.
From this list it is clear that the simplest exercise makes several muscle groups work at the same time. When in a pose, not all muscles may be felt, but the next day you can feel a pleasant pain in them.
Benefit
Due to the fact that the load on all muscle groups is carried out, blood flow is accelerated, organs and their systems are saturated with oxygen, the general tone of the body increases significantly. This is where the benefit of the Reverse Plank exercise is manifested. If you perform it regularly, you can achieve good success. Thanks to the exercise, you can:
- reduce the thickness of the fat layer in one of the most problematic places - the lower abdomen;
- strengthen the upper abs, muscles of the upper extremities;
- improve body flexibility;
- increase the tone of the spinal muscles;
- maintain proper posture.
In general, the exercise “Reverse Plank” makes it possible to get rid of excess weight, stop pathological changes that cause severe pain in the lower back, and also correct posture.
Contraindications
As you know, playing sports have certain limitations. Trainings should be carried out taking into account their own physiological parameters, age characteristics and health status.
Exercise "Reverse bar" is not recommended in the following cases:
- pregnancy period;
- transferred injuries of the shoulder joints or elbows;
- hernia;
- compression fracture;
- cesarean section;
- various operations on the abdominal organs.
In addition to this list, you should pay attention to relative contraindications. These include injuries to the wrists and hands. In this case, it is recommended that you perform a simple modification of the Reverse Lath exercise. To do this, you need to rely not on straight arms, but on your elbows, which will equally effectively load the muscles of the abdomen, back and legs.
How to do the exercise "Reverse plank"
The position in question can be performed in various versions. It can be both simplified and complicated. First of all, you need to take care of your convenience during the exercise, so as not to get injured and not to slip. To do this, lay a special mat or mat. Despite the fact that the probability of a fracture when falling from such a height is small, no one is safe from abrasions and hematomas. Therefore, it is necessary to perform the “Reverse Bar" carefully, concentrating only on it.
Classic version
Exercise in the classic performance will be able to do every beginner without much training. It is executed in this way:
- Sit on a non-slip rug and stretch straight legs forward, connecting them together.
- Lean your back 45 degrees, rest your hands on the floor so that the hands are clearly under the shoulders, and point your fingers to the side of the legs.
- Push body body up, distributing support on arms and legs.
- Align the body in a straight line so that there are no bulges or bends.
- Fix the pose for 15 seconds, during which in no case relax the buttocks and abdomen.
- Slowly lower to the starting position, allowing yourself to relax only after the buttocks come into contact with the floor surface.
It will not be difficult for experienced athletes to repeat a fixed pose immediately after the body has lowered onto the mat, because they have mastered this exercise before automatism. But beginners will need to take small breaks between sets.
Modifications on straight arms
To date, many different options have been invented for performing exercises on straight arms. All of them contribute to the development of several muscle groups, but some are extremely difficult. To find the most suitable option for yourself and use it to succeed, you need to familiarize yourself with the best positions:
- When the fingers are turned to the body, it is not the brachial muscle that is tensed, but the biceps muscle.
- If there is a desire to work out the shoulder joints, then the hands during the exercise should be positioned as far as possible from the body.
- To increase the stretching of the femoral and gluteal muscles, it is required to perform the bar with the rise of the hips. To do this, you must follow the technique described above, but keep your legs not straightened, but bent at a right angle.
- To complicate the exercises for the speedy elimination of body fat, you can use the leg swings alternately, being at the top point.
- Rotation of the pelvis at a fixed point will allow you to perfectly work the oblique muscles.
Recommendations
Static exercises, including various bars, attract the attention of an increasing number of novice athletes. In this case, one should always remember that calories will burn only if the main rules are observed. All of them are listed below.
Exercise Rules
Remembering the basic rules and observing them is not so difficult, so you should not leave them unattended:
- You must immediately tune in to the maximum load on the hands. People who want to master the bar should not have any problems with the hands. Otherwise, you can become the owner of a subluxation or even a dislocation of the wrist joint. Also, do not forget that when performing the exercise on the elbows, it will not be possible to make a chic relief of the forearms.
- It is best to become a bar immediately after a workout. At this time, the muscles have not yet cooled, so they can be properly stretched, without having received at the same time tear or sprain.
- At the top point, carefully monitor the position of the housing. The body and legs must necessarily form a straight line. The only exception is the exercise with maximum hips, but it is not recommended for beginners to perform it.
- In the first couple of days, the classic bar needs to be done no more than 15 seconds. You can alleviate the problem by drawing in the abdomen and interruptions in breathing. To increase the time spent in a pose is allowed only after it will turn out to breathe automatically automatically.
- If the legs begin to tremble, then the execution of the bar should be suspended and the body should rest. This rest should be active so that the muscles stay warm all the time. The ideal option is calm walking, lifting straight and bent legs, tilting in different directions and so on.
Reviews
Many people leave their feedback on the “Reverse Lath” exercise, which gives beginners the opportunity to see the effectiveness and efficiency of this pose. Especially enthusiastic about the exercise are the girls who for a long time try to fight overweight, but this is given with great difficulty. A bar of this type helped them lose about 5 kilograms in just a month. Along with this, the excess volume in the lower abdomen also disappeared. The girls themselves claim that they did not perform any additional exercises. In order to achieve such a chic result, it was enough for them to limit themselves in the consumption of sweets and flour products, as well as to fulfill the bar twice a day.
Often reviews come from people who do the exercise in order to strengthen their muscles, and they do it very well. For athletes involved in home conditions, the “Reverse Bar” helped strengthen the corset without any additional shells. Thanks to this, they were able to save time and money on visits to gyms.