Exercise "slat" for losing weight: reviews, photos. How to make a bar for losing weight belly?

At first glance, it seems that everything is very simple, but the exercise "strap" for weight loss of the abdomen is one of the heaviest loads on the muscles of the bark, back and hands. In addition, this posture is one of the fundamental asanas in yoga. The bar can be done both as an independent exercise, and in combination with any power loads.

Start

Carefully read the attached instructions and illustrations and try to imagine in advance how the "pose" looks and feels right. If you practice yoga, this position will allow you to easily change position and accept any of many other asanas. A regular bar not only strengthens the arms, shoulders, back and muscles of the bark - it also improves posture.

Do not forget to consult a therapist before making a weight loss slate: not all exercises are equally useful, and the complex should be chosen primarily on the basis of your own physical condition and level of preparedness. Be careful if you have had back, abdominal or shoulder injuries.

The first level of preparation

If you have never been involved in sports or do not have much flexibility, start preparing for the bar by taking a pose "on all fours." This is an elementary position that will be able to any person regardless of age, health status and level of physical activity. If you have a regular slimming plan planned, the testimonies of those who have already dropped those extra pounds and pulled up the silhouette will help to gather strength into your fist and begin preparing for the exercise.

• Make sure that the hands are just under the shoulders, and the knees - just under the buttocks.
• The feet can be completely straightened, leaning on the floor or bend your toes, if you prefer.
• Take a steady breath, then exhale through the nose. If you can, try to imitate the sounds of the surf. This is a special technique of yoga, which increases the effectiveness of such asanas.

Second level of preparation

Inhale and tighten the buttocks to the heels. Keeping the original position of the hands, take a deep breath and sit on the heels - you will get the pose of the baby, in yoga called "balasana." Push your toes, if you have not already done so. Try to press your chest against your knees and while always looking forward. If you follow these guidelines in a methodical way, the slimming slip, which has been literally filled with numerous resources, will be easy and unconstrained. It will remain for small - keep this pose for the optimal period of time.

Third level of training

Exhale and rise in a pose "the dog looking downwards". Exhale and out of the balasana, or the position of the baby, lift the pelvis up. Should be a position that looks like an inverted "V" - in yoga it is called "dog looking down" or "dog face down."

• The palms should lie completely on the floor. Do not forget to strain the muscles of the press.
• The shoulders should be pulled back, and the arms rotated internally so that the "dimples" of the elbow folds look at each other.
• It is not necessary that the heels touch the floor: it depends on the flexibility of the muscles of the back, the back of the thigh and the lower legs. The more often you train, the faster you can lean your heels on the floor.
• Continue to stretch your hips to the ceiling.
• The view can be omitted and sent, for example, to the navel, but you should make sure that the head is in a comfortable position.
• The next movement will be the immediate slack for weight loss, the reviews of which inspired you to study these materials. Before you accept the legendary position, stand in the pose "dog looking down" and make as many equal breaths and exhalations as needed.

Full lath

In the "dog face down" position, take a deep breath and move the pelvis forward so that the shoulders are exactly above the hands, and the heels go back to the classic position of the full bar, superficially resembling a high emphasis for push-ups.

Make sure that the muscles of the press are in tension, and the spine is straightened. To properly perform the exercise "strap for weight loss" (reviews about it can be read in both women's and men's forums), you need to monitor the position of the pelvis: it should not go up. Ideally, the body takes the form of a straight line.

• The feet are bent and are on the width of the belt.
• The elbows should be kept as close as possible to the ribs. Lower the shoulders and try not to press them to the head to prevent excessive strain on the neck.
• Straighten your chest as much as possible. The omission of the shoulders facilitates the straightening of the chest.
• Keep your heels pointing backwards, so you will have an extra balance.
• Make sure that the muscles of the thighs are involved. To do this, raise the knee cap high.
• The palms and toes should with the same force rest against the gym mat.
• The change of position from the pose "dog looking down" to the ordinary (classical) bar should not require special efforts and a significant change in the position of the body in space.

What's next?

Take a deep breath and return to the pose "dog looking down." This can be done after three or five expirations in the bar. Give the body an opportunity to rest before moving on to other asanas.

• The palms completely lie on the floor, the muscles of the press are tense, the pelvis is directed to the ceiling.
• Take your shoulders back and place your hands in such a way that the cavities opposite the elbows "look" at each other.
• Maintain an even breathing rhythm as long as necessary.

Repeat

Plank for weight loss, reviews of which are extremely positive, requires a combination with the pose "dog face down." This combination is repeated as many times as necessary, or as much as you can stand. It is recommended to do three or five breaths and exhalations in a pose "dog looking down" after any set of laths.

Improved bar

For weight loss, you can use a variety of modifications to the bar. Nevertheless, it should be remembered: improved versions of static voltage are shown only to those who are strong enough to keep the body straight and still throughout the exercise.

• You can make a bar on one leg. To do this, one by one, lift each foot from the floor.
• To perform the exercise on one hand, slowly pull the arm forward, then put the palm on the floor again. Repeat with the other hand and continue the alternation. Make sure that the hips are in perfect balance, and the body does not swing from side to side.

Ending the workout

Exercise "slat" for losing weight (reviews do not lie: it is really effective) is a very heavy burden on the body, so every training should end with a relaxation phase. After a few rounds of the bar, climb up into the "dog looking down" position, then slowly lower your knees to the floor. You will find yourself in the same position with which you started preparing for the exercise: on all fours.

If you need extra rest, take the pose of the baby ("balasana") for a while.

Side lath

To lose weight belly is recommended to perform not only the classic, but also the side bar, which is also one of the asanas of yoga.

If your body is not flexible, start preparing for the sidebar by taking a pose "on all fours." This stage is similar to the first level of preparation for the traditional version of the exercise. Behind the pose "on all fours" will follow "balasana" and "dog looking down". Then accept the position characteristic of the classical exercise. After that you can proceed to the side bar.

Make a deep exhalation and move the weight of the whole body to your right arm, sideways from the high lying rest. Hold in this position for 3-5 breaths and exhalations. Make sure that you do everything correctly to effectively train muscles and minimize the risk of a sports injury.

• Hips should be brought together and parallel to each other. In the same manner, put the left foot on top of the right foot.
• The supporting arm (in this example, the right one) should remain straight and slightly ahead of the shoulder line. The palm completely lies on the floor. If you strain the triceps, it will become easier to maintain balance.
• The left hand, including the hand and fingers, is completely straightened and fixed to the ceiling.
• Pose "slat" for weight loss (reviews, note, are not negative) implies the simultaneous operation of several groups of muscles, so in this position, you should strain the muscles of the cortex and back.
• Perhaps the following method will be useful: imagine that behind your back is a wall, and in the position of the side bar you need to lean on this wall with your whole body.

On the other side

How to make a bar for losing weight with maximum effect? Keep the position of the side bar for three to five breaths and exhalations, then return to the pose typical of the traditional exercise. Inhale and exhale a couple of times, then follow the side bar on the left side.

Sophisticated options

There are improved versions of the side bar. If the usual side slat for weight loss (reviews, photos and reports on real results are available in thematic forums) is no longer a problem for you, try "high-level" exercises.

• In the position of a simple side bar, raise the lower thigh so that the oblique muscles of the press are engaged.
• Known and a variation, such as a side slat for weight loss on one leg. To do this, slightly lift the upper leg from the bottom. Hold in this position for 1-2 seconds.