“Reverse Plank" is an exercise thatenjoys special respect 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 describe in detail what it representsIt’s an exercise called “Reverse Plank,” what are the benefits and harms of it, and it will also reveal the feedback of people who have already tried this pose and got a stunning result. A strap 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 alsoprovided in the article) helps maintain oneself 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.
During the exercise, the following muscles are worked out:
From this list it is clear that the simplestexercise 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.
Благодаря тому, что осуществляется нагрузка на all muscle groups, blood flow is accelerated, organs and their systems are saturated with oxygen, the general tone of the body rises significantly. This is where the benefit of the Reverse Plank exercise is manifested. If you perform it regularly, then you can achieve good success. Thanks to the exercise you can:
In general, the exercise “Reverse Plank” makes it possible to lose weight, stop pathological changes that cause severe pain in the lumbar region, as well as correct posture.
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:
In addition to this list, you should pay attention to andon 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.
The item in question can be executed invarious modifications. 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 carry out the “Reverse Bar" carefully, concentrating only on it.
Exercise in the classic performance will be able to do every beginner without much preparation. It is executed in this way:
Experienced athletes will not be difficult to repeata fixed position immediately after the body sank to the mat, because they had mastered this exercise before automatism. But beginners will need to take small breaks between sets.
To date, many differentoptions 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:
Static exercises, including variousstraps, 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 are listed below.
Remembering the basic rules and observing them is not so difficult, so you should not leave them unattended:
Many people leave their feedback on the exercise."Reverse plank", which enable beginners to verify 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 whothey do an exercise 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.
