Basics
The most important thing in performing this static exercise is to take the correct starting position. Four aspects of the ideal bar:
- Straight backbone – from the neck to the tailbone.
- The head should not be tilted or tilted too much: the chin should be perpendicular to the line of the spine.
- The muscles of the cortex are strained throughout the exercise: the stomach is retracted, the waist is flat.
- The closer stops are placed to each other, the more difficult it is to keep the balance, the greater the pressure on the muscles of the press.
The simplest versions of the bar are low on elbows and high on straight hands:
But, in order not to get bored, from these initial positions it is possible to do a new exercise every day.
Exercise plan for the whole month: 31 options for each day
Day 1. Low strap on elbows
- Place your elbows under your shoulders, feet – next to each other, straighten your legs.
- Tighten the buttocks, tighten the navel to the spine.
- Do three sets of 45 seconds.
Day 2. Side lath on the elbow
- From the position of the low strap, transfer the weight to the left elbow and turn around.
- Right hand straighten up, look at the right hand, hold for 45 seconds, then turn to the other side.
- Make three sets of 45 seconds for each side.
Day 3. High bar on straight hands
- Brushes put under your shoulders, feet – next to each other, legs straighten.
- Tighten the buttocks, tighten the navel to the spine.
- Do three sets of 45 seconds.
Day 4. Side bar on the straight hand
- From the position of the high bar, transfer the weight to your left wrist and turn around.
- Right hand straighten up, look at the right hand, hold for 45 seconds, then turn to the other side.
- Make three sets of 45 seconds for each side.
Day 5. Low lath with knee bending
- In the low bar position, turn knees alternately.
- Do three sets of 45 seconds.
Day 6. High hand flexure
- In the position of the high bar, alternately touch the shoulder of the other hand with the hand.
- Tighten your legs and lower press, do not swing.
- Do three sets of 45 seconds.
Day 7. Dipping on the elbows and climbing the straight hands
- From the position of the low bar, put the left hand under the left shoulder, then the right hand under the right shoulder, then alternately drop on the elbows.
- Continue to rise and fall, alternating hands.
- Do three sets of 60 seconds.
Day 8. Round bar
- Start with a low bar.
- Bend your knees in turn.
- Climb to the high bar.
- Touch each arm with the opposite elbow.
- Return to the original low bar.
- Do three sets of 45 seconds.
Day 9. Classic triceps push-ups
- Stand in a high bar.
- Tighten the buttocks, tighten the navel to the spine.
- Elbows slightly bring forward.
- Slowly sink, so that the shoulders are leveled with elbows, stay for a couple of seconds and return to the starting position.
- Do three sets of 60 seconds.
Day 10. Low strap on elbows with a turn of hips
- From the position of the low bar, turn the hips to the right until about 10 centimeters remain to the floor.
- Just turn the hips to the left.
- Do three sets of 45 seconds.
Day 11. The bar with jumps
- From the position of the high leap, spread your legs apart.
- Take care that the buttocks do not rise above shoulder level.
- Jump back to the starting position.
- Do three sets of 60 seconds.
Day 12. Low lateral lath with a deflection
- Stand in the low bar and turn to the right side.
- Raise your hips, hold for a couple of seconds, then lower your hips almost to the floor.
- Repeat the movement up and down.
- You should feel the stretching of the oblique abdominal muscles.
- Do three sets of 60 seconds.
Day 13. Pulling the knee to the opposite elbow
- Stand in a high bar.
- Pull the right knee to the left elbow, hold for a couple of seconds, then go back to the starting position.
- Pull the left knee to the right elbow, hold for a couple of seconds, then go back to the starting position.
- Do three sets of 60 seconds.
Day 14. Pulling the knee to the same elbow
- Stand in the low bar.
- Pull the right knee to the right elbow across the side, hold for a couple of seconds, then go back to the starting position.
- Pull the left knee to the left elbow across the side, hold for a couple of seconds, then go back to the starting position.
- Do three sets of 60 seconds.
Day 15. Plank on high pulse
- Stand in a high bar.
- Go down on your elbows, rise.
- Repeat.
- Pull the right knee to the left elbow.
- Pull the left knee to the right elbow.
- Make five bars with jumps.
- Do three approaches.
Day 16. Classic push-ups with a wide grip
- Stand in a high bar, putting your arms slightly wider than your shoulders.
- Strain your stomach. Bend your arms at an angle of 90 degrees.
- Return to the starting position.
- Repeat 12-15 times.
Day 17. “Crouching Panther”
- Stand on all fours.
- With a straight back, lift your knees a few centimeters from the floor.
- Move your knees a few inches forward.
- Move your palms a few inches forward.
- Move parallel to the floor for 75 seconds.
- Make three approaches.
Day 18. Low side lath, turn and rise of the leg
- Stand in the low lateral lath on the right elbow, put your left hand behind your head.
- Rotate the casing so that the left elbow touches the right wrist.
- Raise your left foot for a couple of seconds. Return to the starting position.
- Do three sets of 45 repetitions for each side.
Day 19. High stretched bar
- Stand in a high bar.
- Maximize your arms forward.
- Pull the navel to the spine, strain the buttocks.
- Make 3 sets of 45 seconds.
Day 20. High lateral lath, deflection and lifting of the leg
- Stand in a high lateral bar on your right hand.
- Lower the hip to 10 centimeters.
- Go back to the starting position and raise your left foot up for a couple of seconds.
- Return to the starting position.
- Make three sets of 45 seconds for each side.
Day 21. “Crouching Panther”, the second option
- Stand on all fours.
- With a straight back, lift your knees a few centimeters from the floor.
- At the same time, move the right foot and right hand to the right a few centimeters.
- Then move the left side.
- Sideways for 75 seconds.
- Make three approaches.
Day 22. Circular side bar
- Stand in the low lateral bar on the right elbow.
- Place your left hand behind your head. Lower the hip down two times.
- Raise your left foot two times. Turn the body so that the left elbow touches the right palm.
- Repeat two times.
- Make three approaches for each side.
Day 23. Triceps push-ups with a turn
- Stand in a high bar.
- Tighten the buttocks, tighten the navel to the spine.
- Elbows slightly bring forward.
- Slowly sink, so that the shoulders are leveled with elbows, stay for a couple of seconds and return to the starting position.
- While maintaining balance, raise your left arm up and turn to the high bar on your right hand, hold for a couple of seconds and return to the starting position.
- Do three sets of 8-10 repetitions for each side.
Day 24. Low sliding bar
- Stand in a low bar, putting your feet on something slippery (for example, sheets of paper).
- Keeping the straight back, move the body forward, hold for a couple of seconds.
- Move the body back, hold for a couple of seconds.
- Repeat back and forth for 60 seconds.
- Make three approaches.
Day 25. Strap with turning and lifting of the foot
- Stand in a high lateral bar on your right hand.
- Turn around and lead your left arm under the body.
- Raise your left foot, hold for a couple of seconds.
- Return to the starting position.
- Do three sets of 60 seconds for each side.
Day 26. “Mountaineer”
- Stand in a low bar, putting your feet on something slippery.
- Keep the straight back, make eight steps on the elbows forward.
- Take eight steps on the elbows back.
- Do three sets of 60 seconds.
Day 27. High side striker with twisting
- Stand in a high lateral bar on your right straight arm, put your left hand behind your head.
- Pull the left knee and the left elbow towards each other, return to the starting position.
- Raise the left foot, touch the floor in front of the right foot, then – behind the right foot and return to the starting position.
- Do three sets of 60 seconds for each side.
Day 28. High lath with pulling the knee to the chest
- Stand in a high bar, putting your feet on something slippery.
- Pull the left knee to the chest.
- Hold the left knee close to the chest and at the same time pull the right knee toward the chest for 45 seconds.
- Continuing to hold the left knee at the chest, smoothly return the right leg to its original position.
- Do three approaches for each side.
Day 29. Sliding circular bar
- Stand in a high bar, putting your feet on something slippery.
- Make four steps forward.
- Split your legs to the sides (without tearing off the floor) five times.
- Make four steps with your hands back.
- Continue for 60 seconds.
Day 30. “Crouching Tiger”
- Stand in a high bar, putting your arms slightly wider than your shoulders.
- Strain your stomach. Bend your arms at an angle of 90 degrees.
- Bend your knees and straighten your arms, lifting your hips and stretching your back.
- Carry the body forward, straightening his legs and arched in the back.
- Return to the starting position.
- Do three sets of 10-12 repetitions.
Day 31. Two-minute bar
- Stand in a low or high bar for 2 minutes.
