20 ways to make the bar

These exercises are for those who are always busy and is ready to deal with your body every day no more than 10-20 minutes. Planck is well coached by the press, and activates the muscles of the shoulder girdle and buttocks. The-challenger.ru carefully went through all the options of the classic exercises and AdMe.ru sharing with you the most effective and unbanal of them.

Important: strap brings the best results, if you do exercise every day at the same time, gradually increasing the load, and special attention should be paid to the technique of its execution.

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1. Planck at arm's length

The classic version strips. Take the emphasis lying, pull your hands under the shoulders (body should form a straight line from shoulder to foot belt). The legs should be straight, without bending at the knees, hips podkruchen (not seeking up), abdominal muscles are tense and possibly pulled up to the ribs. Lumbar should be flat, and legs - to increase the load on the abdominal muscles - put together. Ideally, this situation should try to keep as long as possible, but if you're a beginner, start to hold yourself in this position, at least for 10-20 seconds, and then increase the time by 10 seconds. This option is good for the working of strips abdominal muscles.