Corner on the horizontal bar - not the most difficult exercise. However for its performance the strong muscles of the press which are well working at static loads are required.
From the beginning of spring many of us go to the street to get rid of excess weight, to give to the figure more beautiful view, to improve physical standards. At construction of the figure, giving of beautiful outlines to it is helped by the ordinary horizontal bar. At its easy availability there is the lot of exercises on development of various groups of muscles.
The horizontal bar straightens the backbone, swings hands, the back, the stomach and shoulders. However not all are given even elementary exercises, for example the corner.
To be able to hold the corner on the horizontal bar, it is necessary to have strong muscles of the press. First of all it concerns its lower part which is responsible for raising of the lower extremities.
To hold the corner at least ten seconds, it is necessary to strengthen not only muscles of the stomach, but also the back as it is involved in process too, though it isn't so strong. Some don't even notice how the back at the raising of legs strains.
Preparation
You don't hurry to jump on the horizontal bar at once. Preparation can be done in house conditions. The most effective exercise – the raising of legs and their zakidyvaniye for the head from the back-lying position. Daily carry out at least once three approaches till 10-15 of repetitions within the month. It will help to strengthen muscles of the lower part of the press, to be prepared for static loads.
Static and dynamic loads
It is important to know that the raising and lowering of legs without pauses are more dynamic load. If to raise legs and to record them in one situation, then it is static load. In the case with the corner on the horizontal bar it is about static load. Therefore the month of pumping of the press later in house conditions it is possible to perform exercise with delays at several stages to increase static loads. In certain cases for the trained organism will be enough and two weeks of occupations to pass to the horizontal bar.
Transition to the horizontal bar
When the lower part of the stomach is pumped over and worked out in the statics, it is possible to begin to work with the horizontal bar. It is rather simple to hang on it and to begin to raise straight legs up to get the horizontal bar. If it is impossible, raise the legs bent in knees, but with delays. It is possible to resort to bars also. It is enough to be fixed on them by brushes or elbows and to make raising of both legs. Three approaches on 12 times – it is quite enough to load the press. Later few weeks of occupations on the horizontal bar and bars it is possible to try to hold the corner. Often people struggle more with pain which arises in the top surface of hips at deduction of the corner, than with pain in the stomach. It happens from the fact that legs because of the wrong load distribution strongly strain. It is enough to transfer load of the lower back, having deviated slightly back that legs became more free. When performing exercise you watch that the back was equal.