It is enough to open any hall and immediately becomes clear: around the platforms is always most lively. The bar is the simplest shell and at the same time the main tool for power sports. It forms the foundation of power, improves posture and disciplines character. If you are already ripe for the first approach, start by registering in the club application: by the entering button you will find a schedule, access to coaching chats and a video lesson library.
Content
- basic three: technology, errors, life hacks
- restoration and nutrition: half success
Why exactly the bar: arguments in favor of the basic classics
in the era of machines and block simulators, the bar is a favorite: the movement on free amplittees includes more muscle groups, develops coordination and hormonal response.
- Functional force
- Squints and traction improve household physics: lifting the boxes and wearing a child becomes easier;
- Bone tissue responds to an axial load of density — prevention of osteoporosis. Progressions
- 1.25 kg discs allow you to add minimally and keep a constant increase in force;
- the widest range of exercises: from lift -bench press to the Olympic jerk.
base three: technology, errors, life hacks
what to avoid:
- The knees go inside — the risk of meniscus injuries;
- The rounding lower back at the lower point.
useful Lifehack: Remove yourself on the side of the video: the corps angle and the path of the vulture should form almost parallel lines.
- Life -licking
Most often they forget:
- Stop emphasis: Without a hard support, up to 15 % of the force is lost;
- the “arc” trajectory, and not the vertical — elbows under 45 ° reduces the load on the shoulders.
- Full thrust
- Golents at the start;
- Visual team — this is the visual team to keep the breasts of the straightened.
- Day a: Squad 5 × 5, Back of lying 5 × 5, thrust in the tilt 5 × 5
- Day b: Square 5 × 5, Bear over the head of 5 × 5, Stannaya traction 1 × 5
- 7-8 hours of sleep: the risk hormone of the peak point reaches in the phase of deep sleep;
- protein 1.8–2 g per kg of body weight: building materials for muscles and tendons;
- Light stretching and walking on the day of rest to accelerate lymph flow.
- Cardio “to exhaustion” immediately after a heavy session;
- a sharp deficiency of calories — the force does not grow without resources.
- how to choose a ski helmet: safety and comfort on the first Place
- Food for beauty: products that work better than creams
Safety check:
Mini-program 5 × 5 for start
restoration and nutrition: half success
In mode:
Avoid:
To take the bar in your hands is to take a call where every kilogram on the vulture turns into grams of self -confidence. Do not postpone the first step: get a training diary, set the date of the start of the course and fix the current indicators. And when you are ready to pump the equipment and lay the system foundation, follow the registration link — and enter the community of those who turn iron due to character.
& nbsp;
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