How to make the plank more difficult? 5 effective techniques from a fitness trainer, video

Exercise corner - for the abs

Statistical loads help direct long-term tension to certain types of muscles.
Unlike dynamic impact with its need to move the joints, this option does not involve their movement, so such exercises are recommended at the end of the workout. For the formation of powerful muscles, the abdominal corner exercise is excellent, which after exposure becomes almost steel. Exercises are often performed on the floor, but variations in physical activity are not limited to this method of execution.

The most effective exercises for prostate adenoma

About 70% of older men experience prostatitis, as well as a consequence of this - prostate adenoma. In addition to prostatitis, the cause of the proliferation of glandular tissue may be a hormonal imbalance; until now, no relationship with sexually transmitted diseases has been established. Numerous experts recommend preventing prostate problems in advance.

The best preventive measure can be special therapeutic exercise and gymnastics, since physical activity is the best guarantor of longevity and health. Any active sports have a beneficial effect on the circulatory system, metabolic processes, and increase immunity. Therapeutic gymnastics for prostate adenoma has its own characteristics and technologies.

Are gymnastics and massage necessary?

Every person's body wears out over the years due to the aging process. This is precisely the consequence of metabolic disorders, hormonal imbalance and weak body defense against diseases. All this also accompanies the development of prostate adenoma, which begins to manifest itself as frequent intermittent urination with a feeling of discomfort and even pain.

In addition to traditional methods, there are conservative ways to prevent and treat prostatitis and adenoma. It is more relevant than ever in cases where a man has contraindications to the use of medications and surgery. We are talking about special exercises that will help stop the growth of gland tissue. Gymnastics will improve local blood circulation, which will help relieve a number of unpleasant symptoms of adenoma.

Useful exercises for prostate adenoma

Medical experts identify several types of active sports and physical activities that will have a beneficial effect on the condition of a man suffering from prostate adenoma. Namely:

swimming;
run;
horseback riding;
a ride on the bicycle;
gymnastics;
walking.

Despite the huge variety of all kinds of exercises, a certain complex is used in medical practice. It includes three exercises:

Lying with an even posture and straightened legs and arms along the torso, a man needs to take a deep breath while simultaneously raising his arms up, and then slowly exhale while lowering his arms. For one exercise you need to perform 4-5 repetitions.
Having taken the same body position as in the previous exercise, you need to pull your toes towards you as much as possible. After this, the socks are pulled back towards the body, but so that the heels touch the floor during this. Each leg needs to be lifted and stretched one at a time. You need to repeat the exercise on each leg 10 times, while breathing can be free.
The last exercise will target the muscles, you need to press your lower back to the floor. Next, with each inhalation you need to squeeze your buttocks, and with each exhalation, relax them. You need to repeat muscle contractions 5-7 times per exercise.

These three exercises are the most effective exercises to date in the fight against prostate adenoma. In addition to these, you can do alternative exercises, for example:

Static physical exercises for men who spend a lot of time sitting. In this position, you need to strongly draw in your stomach, bring your knees together and hold on until the abdominal muscles begin to tremble.
Push-ups that can be performed from the floor, from a sofa or from any other support.
Bicycle - in a lying position on your back, you need to raise your legs in front of you, move them, imitating riding a bicycle.

You can learn how to perform exercises correctly by watching a video of the exercises:

You can improve the circulatory system and improve the functioning of the pelvic organs with the help of hippotherapy. Horseback riding is the best way to strengthen the pelvic floor muscles, preventing all kinds of diseases, including adenoma.

Yoga exercises

Not only the above physical exercises can help improve a man’s well-being, but also prevent the growth of gland tissue in the future. Therapeutic yoga is considered no less effective, the main thing is that the exercises strengthen the muscles of the pelvic floor and prostate.

A man needs to close his eyes and fully concentrate on the further exercise, controlling his inhalation and exhalation.
Next, you need to lie down more comfortably on the floor, get rid of tension from the very top of your head to your heels.
“Triangle” asana - standing with a straight back and legs wide apart, you need to take the foot of your left leg with two palms, while resting your face on the knee. This body position must be maintained for 15 seconds, and then repeated with the other leg.
“Closed ring” asana - a man lies on his stomach, raising his upper body. Next, you need to raise your legs and grab your ankles with your palms. It is important to hold this position for 30 seconds.
Eagle asana is an excellent exercise for stimulating a man’s potency. You need to stand on a half-bent right leg, and place your left leg behind the shin and thigh of your right leg. It is very important to stand in this position for a minute, then change position to the other side.

For such exercises to be useful for the treatment of prostate adenoma, it is important to follow the instructions correctly and not overdo it.

Prostate adenoma massage

Adenoma massage is an excellent way to consolidate the results of therapeutic exercises for prostatitis and adenoma. Massage primarily prevents congestion, as well as inflammation of the prostate. A medical specialist can perform the massage, and massage by the wife at home is also possible.

Massage is performed through the anus as follows:

Before performing a massage, it is advisable to fill the bladder by drinking fluids;
a man must take any of three possible positions - on bent arms and legs on all fours, standing with straight legs, bending his back, lying on his side with his legs pulled up to his stomach;
You need to put a glove on your finger and then apply a lubricant to it;
gradually the finger needs to be inserted into the anus 4-5 cm;
You need to massage the gland using stroking movements with light pressure (especially in places of compaction).

The massage itself should be continued for no longer than 3 minutes, and the man should not feel pain or discomfort. The procedure can be repeated no more than once every 2-3 days. Therapy for adenoma involves 4 weeks of massage.

Are physical activities allowed?

Physical activity is allowed, but only in moderation. Prostate adenoma is accompanied by stagnant processes and impaired blood circulation in the prostate gland. This is all a consequence of tissue swelling, against which harmful microorganisms can spread. Slow blood flow and oxygen deprivation aggravate the situation.

Physical activity and an active lifestyle improve blood circulation, but the most valuable are cardio exercises, which increase pelvic mobility. Gymnastics improves metabolic processes and increases the tone of weak muscles. At the same time, it is important to strictly observe the limits of what is permitted, since overdoing it can have a negative impact on a man’s well-being.

Execution technique

Regardless of the type of exercise, the “base” is the athlete’s positioning of the legs and torso in a position that can be called a straight degree. The position of the back is maintained in a straight position, the legs are tightly connected together, fixation of the position lasts for at least 10 seconds.

This is where you begin to get acquainted with the statistical load on the abs, but the abdominal muscles are prepared during the transition to the lesson (a series of the classic approach is performed while lying down for 2 weeks). Breathing is voluntary, but as you exhale the muscles tense and then relax. The total time for fixing the legs in the air (per approach) takes 3 minutes, the break duration is 1 minute between sets.

lean on your buttocks and stretch your legs;
lean your body on your hands;
legs lift off the floor and stretch in the air;
the limbs are directed towards the body and held.

It is recommended to keep your elbows straight, but a slight bend is allowed. A complicated technique involves placing your hands on the ground and lifting your legs, which become parallel to the floor.

Horizontal bar

Exercising on the horizontal bar is acceptable and beneficial for the abs. Hanging on a sports structure, the athlete raises his legs, holds his breath and pulls his toes towards the body. Experienced athletes take a series of rapid inhalations and exhalations, lowering their limbs in the final part.

arch of the back;
rocking;
jumping from the horizontal bar.

When performing the exercise, keep your hands shoulder-width apart; when lowering, your elbows are not apart, but are directed towards the body.

Bars

Advanced load option: on the uneven bars the load is higher, because the athlete does not hang, but maintains the position with his torso using his arms. The athlete jumps onto the bars and tries to raise his legs above the level of the sports structure, and after crossing the mark, he holds the position for 3-5 seconds. The decrease in retention time is dictated by the increased load.

Complicated options for training on uneven bars:

raise your legs to face level;
hang weights on your feet;
increase the holding time to 20 s.

To enhance the impact of the hands, they are bent at the joint (a push-up effect is created).

Swedish wall

At home or in the gym, perform the load comfortably on a wall bars adjacent to the wall of the room. The technique closely resembles the procedure for receiving a load created by a horizontal bar. However, the wall bars provide more options - hanging (while grabbing the top bar) and support (on the side handles). Some models do not contain protrusions, but attachments can be purchased and integrated into an existing structure. Exercises on the wall bars are carried out without lifting your back from the vertical surface.

Corner: what muscles work?

When performing this exercise, the muscles of the abdomen, shoulder girdle, neck and back work. The load also occurs on the tensor fascia lata and the rectus femoris muscle. Typically, the “Corner” exercise is positioned as training the lower bundles of the rectus abdominis muscle. Nevertheless, there is an isometric effect on this entire muscle.

The shoulder muscles also work. The load is placed mainly on the rotator cuff, and in the area of the scapula - on the serratus anterior muscle and the lower band of the trapezius muscle. The rhomboid muscles also work, so the effect on the muscles is complex. Even the neck, which, it would seem, is not directly involved, is also trained, so that the sternocleidomastoid muscle is affected.

Benefits and harms

The corner is a popular exercise that allows you to form a press with parameters that are in demand in sports competitions. The benefits are also obvious for beginners - the body becomes attractive.

Benefits from doing the lesson:

elimination of fat deposits on the abdomen;
increased muscle fiber strength;
increasing endurance;
formation of a “wasp waist”;
reducing the “orange peel” effect.

Threats lie in the strong tension that is exerted on the abdominal muscles, which remain in an unusual state for a long time. If you have certain diseases, harm from exercise is acceptable.

Development of pain syndrome with:

cystitis;
vertebral hernia;
first month after birth;
postoperative period.

Severe pain is possible in the presence of abdominal, inguinal or umbilical hernia, in which physical activity is completely contraindicated.

Warning: Cannot be performed in the presence of hypertension, arrhythmia, aneurysm.

The benefits of static exercises

Static or isometric exercises are minimal movements that you do to create tension in the muscle without changing its length. The static position of the body, in which the body is motionless, holding its own weight, is also called statics.

affect deep muscles that are not involved in regular training;
improve blood supply to muscle tissue in hard-to-reach or undeveloped areas;
improve the flexibility of ligaments and tendons and reduce the likelihood of all kinds of injuries;
during execution, they affect ligaments, joints, tendons, improving their performance;
When working with a muscle, they pay attention not to volume, but to the strength factor, which is important for men.

Statics are useful for people who have suffered an injury - at a time when dynamic exercises are limited, it is static exercises that will provide the necessary muscle load. To train, you do not need to have special equipment or exercise equipment. The workout will not take much time - 10 minutes in the morning and evening is enough.

Nuances

How to perform it correctly and how to learn to do the exercise without discomfort are other important questions that interest “newbies” who have unsuccessfully completed the exercise. Spasms, pain, tension are the consequences of incorrect tactics to give the lower body an attractive appearance.

Before starting a class, beginners make a common mistake - they start without warming up. Achieving a right angle the first time is also problematic, so for “beginners” a gradual increase in height is allowed.

Some athletes lift their limbs jerkily, which is unsafe. Experienced athletes have created other variations of the Corner that help increase the load.

weights. Objects (light dumbbells) are placed on the ankle. This activity is suitable for people with highly developed abdominal muscles.
increase in height. The legs are raised to an increased height. The load increases the flexibility of the body.
leg spread. Classic execution on a horizontal surface, but with the limbs open. Holding each leg separately helps develop your thigh muscles.
bent leg. The second limb remains straight (alternately changing), the exercise helps to tighten the oblique abdominal muscles.

Unlike other exercises, it allows you to visually highlight all six abs, but other techniques often do not allow you to work out the lower 2 abs. Muscle blocks are hidden behind a layer of fat, which can be easily removed with static exercise.

It is not recommended to do it in an overexcited state: the smoothness of the movements requires the presence of inner peace.

What to replace

If there are physical limitations or difficulties in performing the activity, it is wise to choose alternative options for exposure, but also those that will also help to draw the relief.

Press while standing. Having taken a position against the wall, a person alternately raises his limbs and connects them with the lowering arm.
Wah. The athlete grabs the horizontal bar and bends his legs at the joints. The torso rises 25 times. The recommended number of sets is 3, breaks between sets are half a minute.
Bike. It is practiced on the uneven bars, imitating the movements that are used when riding a bicycle. Work until you feel tired.
D. In the prone position, the legs are raised and touch the outstretched arms (palms facing down). The exercise is made easier by relieving tension from the back. A set for taking the “G” position consists of 10–20 repetitions.
Twisting on blocks. The athlete kneels, grabs the cable and, as he exhales, begins to bend towards the floor. As you inhale, you return to the starting position.

How to enhance erectile function in men with exercise

Have you been trying to cure PROSTATITIS for many years?

Head of the Institute: “You will be amazed at how easy it is to cure prostatitis by taking it every day...

Who are the classes for?

Regular physical activity is beneficial for every person. They improve the body’s well-being and activate the work of all organs and systems. But ordinary gymnastics, gym classes, and running do not involve all muscle groups. The pelvic area and penis are almost not involved in the process, and even more so the perineal ligaments remain inactive. But they are the ones responsible for potency, promote rapid arousal, control how erectile function functions, and increase libido.

Exercises to improve erectile function allow you to feel confident during sexual intercourse for many years. If they are performed regularly, impotence does not threaten. But there is a group of people who need classes more:

Men who lead a sedentary lifestyle need increased libido.
For those who do not have a permanent partner and relieve tension through masturbation.
People with bad heredity, those who have people in their family suffering from prostatitis or erectile dysfunction.
Representatives of the stronger sex, whose erection is not always stable, have unstable sexual function.
At chronic prostatitis.
For men who are prone to rapid ejaculation and plan to increase control over their capabilities.

You can improve erections in men at any age. This happens due to increased work of the cavernous bodies. They block the flow of blood at the base of the penis during arousal and control the strength and stability of the process. By training this area, you can prolong sexual intercourse and enhance sensations; in adulthood you can feel confident, and at the same time your penis will never let you down.

Training rules

Physical exercises for an erection not only improve the condition of the body, stimulating an increase in tone, but also harmonize the production of male hormones, and the formation of androgens increases. This has a positive effect on overall well-being, increased immunological levels, and improved mood. But for the effect to be more noticeable, for an increase in endurance to occur, you will have to exercise regularly. There are several rules that stimulate the strengthening of male power and erectile function:

Erection exercises should be done at least 4 times a week.
The duration of each workout to increase libido is from 20 to 40 minutes.
You can train the lower abdomen in combination with loads on other areas; different muscle groups can be improved at the same time.
A special massage can improve sexual function and strengthen erectile function.

You need to start exercises to prevent erectile dysfunction with a small number of approaches. To begin with, 10 times for each movement is enough. After 2-3 weeks, the load for a good erection is increased to 15-20 times. Increase in endurance will occur gradually, and fatigue will decrease. There is no maximum number of repetitions for male enhancement. It is ideal to do at least 100 repetitions 2 times a day to improve all indicators.

Contraindications for physical activity

Any physical activity requires the right approach to improve your health, not harm it. You cannot do special exercises to treat erectile dysfunction if you have certain diseases in men:

Prostate.
Infectious lesions of the pelvic organs.
Inflammation of the intestines, bladder.
Penile injuries.
Difficulty urinating.

If you have symptoms, you should consult with a specialist about the safety of performing exercises to effectively strengthen your erection. And after a complete examination and treatment, training will become possible. It will not be possible to improve the condition without the participation of a doctor.

How to do it: Kegel's legacy

Kegel exercises are a set of actions that provide increased male erection. Performed throughout the day and can be combined with other workouts. The essence of the method is tension of the pubococcygeus muscle. This increases blood flow in the pelvis, strengthens the perineal area, which prevents chronic prostatitis and has a positive effect on the erectile function of men.

To start performing exercises to increase erection, you need to find the muscles that will be involved. During urination, you need to stop the flow. The movements should not be pushing out, but rather pulling in. During the process there will be a pulling sensation, which is exactly what should occur during training. Muscles need to be tensed and relaxed at the beginning of training 20 times. You shouldn’t keep them in tension for a long time; in the first month, one second is enough. After 4 weeks, you should hold the clamp for 2 seconds, and then for 3-4. The number of approaches should be increased every week, bringing one session to 80-100 repetitions.

Tension of the perineal muscles does not cause the penis to rise. Movements are visually almost invisible. Therefore, they can be done at work, while jogging or walking, while doing household chores. It is optimal to train 2 times a day to get an increase in potency in a short time. You can improve your erection with exercises in 4 weeks. The exercise will give a lasting effect after 4 months of training.

Yoga movements

A complex that enhances potency exists in yoga. These are leisurely exercises that give maximum results. Managing an erection after it becomes a simple task for men even after 60 years of age. A set of simple exercises to quickly improve erectile function:

"Bridge". Lying on the floor with your legs bent, you need to lift your pelvis off the floor. The hands lie on the floor in a relaxed position. The pelvis lowers and rises without straining the legs. The half-bridge is performed 30-40 times in one approach.

"Plow". From a lying position on the floor, throw your straight legs behind your head. At the same time, you should support your lower back with your hands. Visually, it looks like a littered “birch tree”, when your knees almost touch your face and your toes almost touch the floor. It is worth staying in the accepted position for at least 7 seconds, repeat 8-15 times.

"Onion". Lying on your stomach, reach with your hands to the ankles of your bent legs. Place your palms on your legs and lift them up. The exercise may require additional equipment—belts—if the stretch does not allow you to reach your ankles. In the process, the whole body tenses. It is worth performing at least 10 times, trying to linger at the moment of tension for 5-10 seconds.

IT IS IMPORTANT TO KNOW! D. Pushkar told how to defeat prostatitis at home...

Such a pleasant treatment for prostatitis for 147 rubles...

Exercises to strengthen an erection do not require special physical training. A trained abs or a pumped-up body is not needed; the penis will work perfectly if you activate the internal muscles. The presented libido-improving complex will help stabilize erectile stability and forget about prostatitis. Details of the exercises to increase erection are in the video.

Menspot.ru » Erection

Go to Questions and Answers section

What to eat to make your penis stand up: recommendations for men

How to enhance erectile function in men with exercise

How to enhance erectile function with folk remedies: recipes for improvement

Weak erectile function: causes, what to do and how to treat the problem

Description of the mechanism of male erection and how to get rid of problems with it

Check yourself for impotence

NonStop24

neo

neo1

Prostate adenoma is a benign tumor in the tissues of the prostate gland. Treatment of adenoma can be conservative (in the early stages) and surgical (in advanced stages and in cases where pills do not help). Exercises for prostate adenoma are a good addition to any treatment. Only, the main thing is to choose the right gymnastic complex for yourself, for example, for prevention, during drug therapy and after surgery on the prostate gland, different exercises are required. Which? You will learn about this from this article.

Why physical activity?

Gymnastics for prostate adenoma is necessary for men for many reasons:

Physical education allows you to strengthen the muscles of the pelvis and abdomen and maintain their tone.
Exercises speed up the blood, eliminate inflammation in the prostate and reduce pain.
Improving blood flow after physical therapy restores normal nutrition to prostate tissue, after which many important functions of the prostate gland are restored.
It has been noticed that after regular exercise during the treatment of adenoma, the effect of medications is enhanced - they are absorbed more quickly into the blood and diseased prostate tissue.

An effective complex for therapy

In the chronic stage of prostate adenoma and for its prevention, you can perform the following set of physical exercises:

Walking.

It has long been proven that walking is much healthier than running. It is enough to perform 10,000-12,000 steps per day (there are many useful programs for your phone to count them). While walking, you should constantly change the pace and choose routes with different surface inclinations. Walking on stairs will also be useful. At home, you can perform steps on the spot - first take normal steps (for 3 minutes), then change to walking with a high hip lift (as in the picture below).

Walking on your buttocks.

This exercise should be added to the gymnastics complex for prostate adenoma, as it helps strengthen the muscles of the thighs and pelvis, and also has a good effect on erection. It is performed simply: sit on the floor, stretch your legs in front of you (do not bend them throughout the entire exercise), keep your back straight. Now you need to take steps on your buttocks, moving without using your hands. First, take 10 “steps” forward, and then the same number back.

Squats.

For prostate adenoma, it is recommended to add squats with a chair to the complex of therapeutic exercises. During physical exercise, make sure that your back is straight and your knees do not bend more than 90 degrees. Also, do not lift your heels off the floor, so as not to create unnecessary stress on your knees and lower back.

Leg scissors.

This exercise is performed from a supine position. Make sure that the lower back, shoulders, shoulder blades, neck and top of the head are pressed tightly to the floor (they cannot be lifted off the floor while doing this - watch this). You can stretch your arms along your body and press your palms to the floor. Now you need to lift your feet off the ground and start performing cross movements. 10-12 repetitions will be sufficient.

Bike.

A physical exercise familiar to us from childhood, which is very beneficial for the prostate gland of men. Let us remind you how it is done: lying on your back, you need to raise your legs up and begin to perform circular movements, imitating riding a bicycle. After performing this gymnastic movement, blood flow in the pelvic tissues is activated.

Birch.

When performing this physical exercise, stagnant formations in the pelvic organs are “dispersed”. For prostate adenoma, it is useful to do birch, as this exercise helps relieve inflammation, reduce pain, and normalize urination. The exercise is performed as shown in the picture.

Once again, please note: the listed exercises are suitable only for the chronic stage of prostate adenoma. During an exacerbation, you should not do gymnastics at all - it is better to be at rest, since physical exercise can only intensify the symptoms.

What to use during recovery

After surgery to remove prostate adenoma, you can also do some physical exercises. But they must be done very carefully. Too active movements can only do harm. After prostate surgery, you can do gymnastics only after some time and only with the permission of the doctor. The following exercises may be suitable for restorative exercise:

Kegel exercises.

This is a static exercise that is very useful for the prostate, including adenoma. It is based on tension and relaxation of the muscles of the anus. As you inhale, you need to tense these muscles, and as you exhale, relax them. The exercise is performed 20 times, morning and evening (more often, as it is absolutely safe).

Knee compression.

Another effective static exercise for recovery after prostate surgery. You need to sit on a chair, squeeze your knees to a state of slight trembling, draw in your stomach as much as possible and try to stay in this tense position for at least 40 seconds. Relax your muscles, rest for 1-2 minutes and repeat again.

Exercise "fetus" with outstretched arms.

This is a yoga exercise. To perform it, you need to sit on your knees, tilt your torso towards the floor, and stretch your arms above your head. Try not to round your back too much, stretch the vertebrae towards your palms. Spend 1-2 minutes in this position and breathe calmly. This physical exercise is useful to add to gymnastics after prostate surgery, as it helps relieve muscle spasms in the pelvic floor area and straighten the spine, which can be too tense due to a person lying down for a long time during postoperative rehabilitation.

Lifting the buttocks.

Some time after prostate surgery, it will be useful to perform hip lifts from the “bridge” position. The exercise is performed as follows: lying on the floor, extend your arms along your body. Bend your knees, placing both feet on the floor. As you inhale, tighten your buttocks and lift your lower back and hips off the floor. As you exhale, lower yourself to the starting position. If the doctor allows, then you can complicate the physical exercise and lean on your hands, as shown in the picture below.

In conclusion, we would like to note that the positive effect of gymnastics for prostate adenoma will only be if the physical exercises are performed correctly. Study the pictures before making any movements. You can also use special videos that clearly explain the rules of gymnastics for prostatitis, adenoma and other diseases of the prostate gland.

Exercise "corner" for the press

The abdominal corner exercise is one of the most effective static tools for pumping up the abdominal muscles. Unlike dynamic loads, which promote muscle growth and the appearance of relief, static exercises allow you to increase muscle fiber strength and develop endurance.

Therefore, the “corner” abdominal exercise is less suitable for beginners. In addition, in order to achieve a toned figure, it is better to spend more time during the training process on dynamic exercises, and leave static ones to “finish off” the trained muscles at the very end. There are different variations of this exercise for different levels of training of the athlete. Next, we will look at the features of each of them, study the technique of execution, and also find out the effect on specific muscles when choosing a certain type of “corner”. The most popular types of this exercise are as follows:

Corner on the floor;
Corner on the wall bars;
Corner on the horizontal bar.

The best static abdominal exercises

Static exercises, also known as isometrics, are a form of training in which the body does not move much. The result is achieved due to prolonged tension of muscle fibers. Among the main advantages of this type of exercise are increased endurance, strength development and time saving. To achieve results, it is absolutely not necessary to visit a gym or fitness club.

Isometric abdominal exercises develop the abdominal muscles, tighten the skin and strengthen the muscles. They also promote weight loss by burning fatty tissue.

"Corner" on the floor

The abdominal corner exercise on the floor is performed by lifting and holding the body on the hands in a fixed position. Recommended time: 30 seconds, 3-4 sets. It is no coincidence that we chose this type of exercise first, since we recommend that all beginners begin their progress in the corner with it.

Execution technique

Starting position – sitting on the buttocks, legs straight with toes extended. The back is also straight. The arms are parallel to the body, and the hands rest on the floor.
Now you need to use your hands on the floor and lift your shoulders to lift your buttocks off the floor. Important! When the body is lifted off the floor, the pelvis moves slightly back.
Now, with the help of the muscles of the lower abs, the outstretched legs are lifted off the floor and held in weight for the maximum amount of time. And it’s not for nothing that our exercise has a geometric name - corner. So, as we know, the angle can be different. To start, you can keep your legs parallel to the floor. Over time, you can progress in the exercise by raising your legs higher and higher. The arms can be in three different positions: straight, slightly bent at the elbows, and resting completely on the elbows.

There is no limit to perfection: for example, gymnasts hold the corner in such a way that their legs are very close to their face

We do corner pull-ups. The best exercise for those who are losing weight for the summer

Corner pull-ups or L-pull-ups are an effective way to remove your belly and make your back, shoulders and chest look like actor Jason Statham. If you want to meet summer in shape, you can't do without this exercise.

What are L-pull-ups? Why are they effective if you are losing weight?

#deadhang #lpullups #fitness #calisthenics #bodyweight #pullups #shoulders #abs #strength #gym #gymlife #core #strong #strongwoman #strongwomen #powerful #warriorwoman #warriorwomen #warrior #warriors #warriorshack
Posted by Warrior Shack (@thewarriorshack) 1 Feb 2020 at 4:32 PST

Corner pull-ups are a more challenging version of regular pull-ups. In this exercise you need to keep your legs straight and parallel to the floor. This adds a new effect to the usual pull-up effect - strong tension in the abdominal muscles, especially in the lower part, where excess weight accumulates most.

Articles | Important question. Is it true that steroids cause aggression in bodybuilders?

At the same time, corner pull-ups are one of the best exercises for developing the muscles of the back, shoulder girdle, biceps and triceps. It is less traumatic than working with free weights: it is more gentle on the ligaments and joints. But at the same time it gives an impressive complex load to the upper body, forcing the muscles to grow.

This is why the L-pull-up is now adopted by CrossFit, and why elite bodybuilders include it in their outdoor cutting training programs. “L-pull-ups are like a magic pill. They will remove excess from the sides, and add what is needed in the shoulders and back,” says the athlete known as Hannibal for King, a guru of horizontal bar training, about this exercise.

How to learn to do corner pull-ups

If the “corner” is not yet easy for you, try doing pull-ups with your knees raised to your chest in the first stages. These “light” pull-ups also work your abs well.

It’s better to start with pull-ups with a reverse grip (palms facing you) and only then switch to a regular one. In addition to the back muscles, a reverse grip forces the biceps (biceps brachii) to work and puts a strain on the chest muscles. As a rule, performing pull-ups with a reverse grip is somewhat easier than with a regular grip.

At the same time, we train the corner itself. We try to lift and hold straight legs for a while while hanging and on the uneven bars. We include abdominal leg raises in the program: you need to work in 3-4 approaches to the maximum, trying to increase the number of repetitions each time.

How to make corner pull-ups more difficult

Hang in there…be obsessed, be relentless!!
#eyesontheprize #lpullups #callisthenics #gymnastics #strengthnconditioning #crossfit https://blitzathletics.fitness/ Posted by akash benali (@akash_benali) Oct 12, 2020 at 10:35 am PDT

As you learn how to do L-pull-ups, make the exercise more difficult so that your muscles don't get used to the load. Do it slowly: lift up for three counts, lift down for three counts. It is this mode of “slow” repetitions that best affects muscle growth. Do pull-ups with extra weight, either wearing a weight vest or a belt where you can attach a weight.

Articles | Spring vitamin deficiency. Is this true or fiction of “traditional doctors”?

Another way to complicate the exercise: pull-ups with alternating leg swings - “scissors”. From the corner position, each time you pull up and lower your body, make two small swings with your legs (one leg down, the other up, alternating legs). This will give the abdominal muscles a more intense load.

How to include corner pull-ups in your program

Corner pull-ups can be added to an arm or back workout. Do them in the amount of 3-5 approaches until failure. Rest 1 minute between sets.

If you're interested in maximizing fat loss, do super sets—two or three exercises with no rest in between. For example: dips - pull-ups - crunches. Five circles of 10-15 repetitions of each exercise.

Combine corner pull-ups with exercise equipment. You can do vertical block rows for your back, and then “finish off” the muscles with pull-ups. Or - do rounds of rowing on a machine (if you have one), and add power weights and pull-ups to them. These combinations of movements will start your metabolism, give a strong “pump” - a rush of blood into the muscles, and increase endurance.

Attention! Before starting training, consult your doctor!

Training. Hold the corner for 10 seconds. Everyone should be able to

This article can be applied to both men and women. For athletes who are interested in the workout movement, it is worth studying the basic simple elements. Today we will talk about static corner holding. The physical trainers teach us to do a simple leg lift on the wall bars, and I will teach us to hold our legs for 10 seconds.

It's really simple and not difficult. And it is in this element that it is not the 6-pack or a big belly that decides, but the internal strength of the abdominal muscles. I was convinced of this by the example of guys with beautiful abs who find it difficult to hold the corner for 8-10 seconds.

I always try to achieve body functionality rather than muscle aesthetics. This is the real street workout.

Standards for angle support on parallel bars

The angled parallel bar position is one of the most common exercises among athletes and gymnasts. To perform this simple trick, you need to position yourself between two parallel bars. They come in both wood and metal. The body should be in a strictly vertical position, while the arms, resting on the bars, are parallel to the body in a slightly straightened position. The torso itself is straightened, the legs are extended, and the toes are extended and brought together.

Standards at school: corner 90 in support on uneven bars

Angle 90 in support on parallel bars (sec)

Looking from the outside, this exercise looks quite simple to perform. However, having tried for the first time without proper preparation, the decision to give up will appear already in the fifth second. The most important thing in successful training for endurance and long-term holding of the angle is given to the press. The abdominals are the most important and decisive element in performing this exercise.