A bar with a twist
About this exercise
"A bar with a twist" targets the Tsakiya muscle group, suitable for beginners. The main load falls on: Front, Abs, Obliques. Equipment needed: Bodyweight.
Description
Dynamic exercise to strengthen the muscles of the core, abs, shoulders and back. From the plank position, the body rotates with the weight transferred to one arm, which additionally engages the oblique abdominal muscles, improves balance, stability and body control.
Instructions
Starting position: Stand in a high bar position with your palms directly under your shoulders. Straighten your legs, put your feet on your toes. Keep your body in a straight line from head to heels. Tighten your abs and buttocks. Distribute the weight evenly between your arms and legs. Accomplishment: Put your weight on one arm. Turn the body to the side and simultaneously raise the opposite arm up. Turn your chest around until your body is almost perpendicular to the floor. Stay at the top for a short moment. Return to the plank position. Make a turn in the other direction. Alternate sides, keeping your pelvis under control.
Muscles worked
Primary
Secondary
