Exercises on the wall bars for women

Excess weight, lethargy, muscle, rapid fatigue - all these daily oppresses millions of women. Many of them have found the perfect solution for yourself - training in the gym, which promote muscle tone, helps remove excess weight and get in shape. But what about those whose daily schedule does not allow to include a daily training in the gym? Exit definitely is - exercises on wall bars.

A bit of history

Surprisingly, the Swedish wall was invented in Sweden Swede - Per Henrik in the 18th century. This person was a teacher of gymnastics, so do not know firsthand about the benefits of regular exercise. Even then, it was believed that a person definitely need a daily charge throughout life.

Because over time, exercising on wall bars improved, coming up with new, difficult or, on the contrary makes it easier for that today we could make a whole range of activities for different purposes. What can they be?

What is the wall bars?

This simulator can truly be called universal. Firstly, it does not take up much space in the house and is almost imperceptible. It generally can be hidden behind a curtain, or put to the back of the room, where no one will disturb you to do.

Secondly, the Swedish wall helps to achieve a variety of results:

Muscle tone. When the daily activities for 10-15 minutes, you forget all that lethargy is the muscles in the morning. Your body will always be in good shape, it is much easier to cope with different loads, whether it be climbing stairs or regular household chores. Needless to say that such exercises and improve morale, raising mood.
Weight Loss. Certainly most women just after that, and want to buy wall bars. It is said that it is justified. This simulator really helps in losing weight, thanks to a rather big loads, which are formed at the expense of your body weight.
The effect on all muscle groups. The uniqueness of the exercises on wall bars for women is that the classes are helping to work perfectly on all groups of muscles: the back, the press, abdomen, thighs, buttocks, shoulders and arms in general.

It is not surprising that the Swedish side has tremendous popularity as a home treadmill - it will completely put himself in order.

How else can you use this machine?

In addition to exercises on wall bars for weight loss, there is no one method of use of the simulator. One option - exercise stretching. Due to the location of the wall brackets, you can gradually improve your stretching and improving flexibility.

Also, wall bars used for initial training in rock climbing. Which, incidentally, is not only a great hobby, but also a wonderful option leisure and a way to improve their health.

The simulator is used for children's activities, as well as in various diseases of the back, for example, scoliosis and other spinal disorders.

The advantages of wall bars

Well, I left to note the diversity of the advantages of this simulator:

As mentioned above, the Swedish wall takes up very little space, so that you can add to your sports corner attachments to expand the training spectrum.
The simulator is versatile - it can be engaged, both adults and children and even older people. Swedish wall safe and proper exercise technique eliminates the possibility of traumatic situations.
You will not need to spend time every day hike in the gym - it will be located in your home.

Well, it would seem, and everything that can be said about this simulator. Proceed directly to the exercises on the wall bars.

Slimming Exercises

Many women who have exercises on wall bars for weight loss, make a lot of mistakes.

One of them is to perform only 1-2 exercises. Remember that this is not enough. In addition, it is important to observe the technique of performing gymnastics. You need to work out exactly given muscle group and work on it is not as long as the tired hands and as long as necessary.

Where to start?

The first thing you should do - is to exercise every day, little cardio. Let it be a small jog or walk, Dancing and more. D. Enough for about 30 minutes so that your body was ready for a more active physical activity. Fine, if you have a bike - it's a great way to strengthen the heart.

The next thing you need to do - it's not to proceed immediately to a complex of exercises on wall bars. First you have to learn to hang freely on the wall for 4-5 minutes without special physical fatigue. Only when you have mastered this skill, you can go further. Also do not forget that you have to increase their load every day. Let you slack for 2-3 seconds longer - but that would be progress.

Spin

Now consider themselves exercise:

Wisnu on the bar face to the wall, slightly strained every muscle in the body and removal of the blades to the pelvis, maintaining state information. Hang in this position for as long as you can. The meaning of the exercise is concluded that in order to maintain perfect posture in the vise. Do not forget to involve the stomach.
The next exercise is done with an additional horizontal bar, but you can also do the job without him. The position of Visa face to the wall allot the right foot forward and fix at a convenient height to lean on the bar and catch up. And we make sure that the blades were kept.
Repeat the same exercise, but foot repelled sharper. Each leg must perform an exercise equal number of times.
Now we use both legs - repelled and freezes in position with bent arms, trying to keep as the maximum amount of time. Then go down slowly, trying to ignore the force of gravity.

Each exercise must perform 5-10 times depending on the state of health.

Press

It is understood that the drill press on the Swedish side is not easy to perform. Because starting with the simplest:

Visim on the bar facing forward, draw in abdomen, legs straighten completely, then start cranking them and tighten to the abdomen. The most important thing - slowly lower the leg to the starting position.
complicate the task, and now without bending down, trying to bring them into a parallel position to the floor, trying to the maximum amount of time to stay in this position.
If you find it difficult to fulfill the previous exercise, you can simplify it, lifting his feet only by 45 degrees and performing the exercise "scissors".

In addition to this you can independently perform twisting on the floor, without the wall bars. This will help to fix the result.

waist, hips, buttocks,

Well, now pay attention to the hips and buttocks. It is important to note that all of the previous exercises you perform, also affect these muscle groups and help them to be more reinforced:

Visim face to the wall. We draw in the stomach, slowly summing the heel of one foot to the buttocks level and touch them. Then perform the following exercise foot.
In the same position, straining the muscles of the buttocks, and only with their help avert alternating legs back. This exercise helps strengthen the glutes and lower back.
Hanging face to the wall, do our best to take the leg to the side and secure it in this position for a few seconds, then return to the starting position slowly.

The most important thing that you need to remember - the result will only achieve regularity. Of course, you can take breaks in the classroom, but no more than 1-2 days, otherwise the sense of such activities will not be enough. Try to give the gym at least 15 minutes a day in the morning or in the evening. It is also possible to perform stretching exercises on wall bars - it also affects the reduction of weight.

And, of course, do not forget - these exercises will not only help lose weight, but improve your well-being and health. Do not forget about proper nutrition, and then you will achieve the desired results.