Exercise rolls out with a barbell lying down. A fairly rare auxiliary exercise to work out and strengthen the bark and abs.
It consists of abduction and reduction of the torso with weight in the supine position, resting the knees on the floor.
Application
The range of applications of barbell rolls can be quite wide:
In bodybuilding and fitness.
It can be used in bodybuilding and fitness for drawing the abdominal muscles, Their development will emphasize the aesthetics and harmony of the figure.
In powerlifting, weightlifting, strongman and other strength training.
Here, this movement is used to strengthen the muscles of the entire bark.
Which muscles work
As already mentioned it is the abdominal muscle fibers, namely the straight muscle, the external oblique, the internal oblique and the transverse muscle are pumped. In addition to the abdominal area, rollouts are excellent for strengthening the extensor muscles of the spine. This will create a strong body and protect the athlete from various injuries when performing exercises with large weights.
You will need a classic straight bar and a pair of barbells. Once you have mastered it, you can always add more work weight and progress. However, first take a small weight and master the technique.
Lunges with a barbell - the technique
Set the weight on the bar
Kneel on the floor and assume the starting position. It is possible to put something soft under the knees beforehand.
Grip the bar with your hands in an ordinary grip, width of the bar at shoulder level. Maintain a straight back position.
Roll the projectile away from yourself until your arms are fully straightened.
With the effort of your body muscles we make a roll of the projectile back and return to the original position.
It is desirable to inhale while rolling and exhale while rolling, because the second phase is heavier and requires more power.
One little nuance: do not tighten your pancakes by their locks, it would be more convenient for them to rotate easily while moving.
Options
There is a more simplified version of rolls: with a roller instead of the bar. Basically the same muscle groups work, but in this case you lift and roll only your own weight.
Conclusions
Lung rolls with a barbell are a good strength exercise that is worth trying out. It will allow you to work out and significantly strengthen the cortex area, which is very important for lifting heavy weights.
It can be performed at the end of almost any workout.
Полезные материалы
sportwiki - Мышцы живота
Категория ТРЕНИРОВКА КОРА, ПРЕССА
