The bar is a static, but at the same time very effective exercise. But its effectiveness depends on proper execution. We tell how it should be.
The correct bar
In order to fulfill the bar correctly, the most important thing is to become one correctly. Lie on the floor so that the chin is perpendicular to the spine. Look at the floor. The elbows are exactly under the shoulders. Pull in your stomach. Do not create a deflection in the lower back. The tension is created by the press and muscles of the buttocks.
Time for the bar
It is most effective to stand in the bar for about two minutes. However, for many this is an impossible task. No problem! Start with 20 seconds, gradually increasing by 5 seconds. For a month you will already be standing in a two-minute bar easily and naturally.
Periodicity
For the bar to work, you need to stand in it at least 4 times a week. This is not so much, considering that it takes no more than 2 minutes. In addition, standing on the bar every day is also not necessary - the muscles should be given the opportunity to relax.
Diversity
There are many planks, for example, lateral and dynamic. Having mastered the main bar, the main rules of which we described above, try other options - this will help you pump extra muscles and pull yourself up.