3 options strips for strong muscles bark

Using a set of three exercises on the base strips, you will strengthen the press, the arms and shoulders and increase the stability of the body.

Why you should try them

Many of the exercises on the muscles bark based on flexion and extension of the case: the ups at the press corps, various twist and turns. In these exercises, there is nothing wrong, they increase the mobility and muscle strength.

However, isometric exercise - movements that you make an effort to keep the static position - pumped not only muscle strength, but also the stability of the crust, which has a positive effect on performance In sports.

It is necessary for many team sports: football, hockey, rugby. When you're at full speed and catch up with the opponent, he suddenly turns to the other side, you need to instantly to overcome the inertia carrying you forward, to turn to where your opponent ran away, and this requires strong muscles of the core.

Of course, this does not mean that you have to completely abandon the flexion and rotation of the back. Isometric - just one of many tools for the development of the body. Just know that the rigidity and stability is sometimes preferable to mobility.

We show some variations trimsWhich will test your sense of balance, strength and the ability to breathe properly. Practicing in this way, you will learn how to transfer forces better through muscle bark that will increase your athletic performance.

Push-ups in the bar

• Stand lying in abutment.
• Slowly lower into a push.
• Quickly exit the push and pull the right arm forward.
• Hold the bar as long as possible, trying to maintain the correct position and not lose rigidity body.
• When you feel that you can no longer hold the correct position, lower arm and repeat again, but this time lift your left hand.
• The broader the formulation of the legs, the easier the exercise.

Alphabet bar

In this exercise, you are actually relying on only one hand, while holding body rigid and stable and move with the other hand at different speeds.

• Stand in the emphasis lying down, put your right hand on the sliding surface such as a piece of cloth.
• Trying to hold the correct position, "draw" the right hand of the alphabet letters from A to Z.
• Do not hold your breath, relax your abdominal muscles and buttocks to your bar does not "sag".
• When you finish to "draw" the alphabet with his right hand, to shift the sliding surface at the left and do the same.

"Archer" in the bar

For this exercise, you will need expander.

• Hook gripper for a stationary object low on the floor.
• Stand in the emphasis lying on the distance of two feet from a stationary object and take in hand expander.
• Pull the hand with expanders forward to the tension eased.
• Bend your arm and pull elbows to the waist, hold for a few seconds, and then pull the hand forward.
• Follow the links 5-10 and change hands.
• At run time, the muscles are stiff bark and strained breathing - even.
• The wider you put your feet, the easier it is to maintain balance.

Add these exercises in your workout. They have a mild effect on the body, not too loaded joints, can effectively work out muscle bark and improve their performance.