Exercise Corner on the floor, horizontal bar, parallel bars, against the wall. What muscles work, technique

Having the proper equipment at home can make a big difference when it comes to strengthening and increasing fitness. A floor mat, parallel bars, and a horizontal bar make up an excellent exercise corner that will help you target different muscle groups and improve your workout. These devices offer a variety of exercises that can assist you in reaching your fitness objectives, regardless of your level of experience as an athlete.

A stable surface for exercises like planks, sit-ups, and push-ups is provided by the floor mat. It’s ideal for workouts that target general endurance and core strength. Pull-ups and chin-ups, which are great for building upper body strength, especially in the arms and back, are best performed with the horizontal bar. In the meantime, you can strengthen your triceps, chest, and core muscles with a variety of exercises using parallel bars, such as dips and leg raises.

Optimizing the advantages of these pieces of equipment and preventing injuries depend on how they are used. Using the correct muscles and getting the most out of each exercise is ensured by proper technique. We’ll break down the various exercises you can do with each piece of equipment and describe which muscle groups they work in this guide. Prepare to improve your at-home exercise regimen and develop a stronger, healthier you!

Exercise	Muscles Worked	Technique
Floor Exercises	Core, chest, arms, legs	Perform planks, push-ups, or leg raises with proper form. Keep your back straight and engage your core.
Horizontal Bar	Back, biceps, shoulders	Grip the bar with palms facing away. Pull yourself up until your chin is above the bar. Lower yourself slowly.
Parallel Bars	Triceps, shoulders, chest	Support yourself on the bars with arms extended. Lower your body by bending your elbows, then push back up.
Wall Exercises	Core, legs	Perform wall sits or wall push-ups. For wall sits, slide down the wall until your knees are at a 90-degree angle. Hold the position.

Benefits of the static exercise Corner for the press

Muscle structures are strained without being stretched during such exercises. In an isometric complex, you maintain your body in a static position and use only your own weight to create external resistance. The deep abdominal muscles used in Exercise Corner on the floor are not used in dynamic training. It starts the blood flow to the lower limbs and lumbar region’s muscle tissue.

With this technique, you can work out muscles that are difficult to reach. Regular training increases the flexibility of the tendons and ligamentous apparatus, which is the obvious benefit of isometric exercise. In contrast to dynamic loads, the probability of injury is vanishingly small. Their athletic performance increases as a result of the exercise, which enhances the hip area’s ligaments and joints.

Guys can use the technique to build strength and create muscle relief, while girls can use it to quickly lose weight and develop an attractive figure. This is a safe, beneficial, and efficient exercise.

Athletes who have sustained injuries or have severely limited access to dynamic techniques can still perform isometric complexes. In this case, the restoration of physical fitness and the creation of appropriate muscle loads are ensured by static exercises.

The clear advantage of isometric loads

• maintaining a stable position of internal organs;
• improved supply of oxygen to the tissues of the body and brain;
• strengthening and increasing the flexibility of the spinal column;
• suppression of appetite, which promotes weight loss;
• a beneficial effect on the state of the reproductive system of women.

Sports equipment and exercise machines are not needed for training. It requires at least some time. For novice athletes and those recovering from an injury, ten minutes a day is sufficient to build muscle and see results.

Contraindications for performing

For vascular pathologies and chronic illnesses of the internal organs, exercise is not advised. A bend in the uterus is one of the contraindications for women, and any localized hernia is one for men.

Additional medical guidelines that limit the use of isometric complexes to strengthen the abdominal muscles include:

• Diseases and injuries of the spinal column. During exercise, this skeletal structure is subjected to significant stress. With displacement of the vertebrae and inflammatory processes, the clinical picture may worsen and severe pain may occur.
• Ptosis of internal organs. When they are lowered, physical exertion is highly undesirable.
• Hyperplasia in the pelvic area. The ban applies to both malignant and benign neoplasms.
• Postoperative rehabilitation period. As a result of physical activity, suture divergence is possible.
• Pregnancy and postpartum period. Physical activity can provoke the threat of miscarriage and uterine bleeding. After childbirth, the immune system is in a depressed state, which increases the likelihood of infection with viruses and pathogenic bacteria. Physical activity further increases the vulnerability of a weakened female body.

During a challenging menstrual cycle, it is not advised to put undue strain on the hip and abdominal muscles. There will be more bleeding as a result. Chronic digestive system conditions like colitis, gastritis, and stomach ulcers are also prohibited.

This post will discuss how to use an exercise corner with a floor mat, parallel bars, and a horizontal bar to target different muscle groups and the best ways to get the most out of your workout. You’ll discover how to effectively use your arms, upper body, and core by concentrating on these key components, which will guarantee a well-rounded and successful strength training program.

What muscles work when performing the Corner under different conditions

Numerous muscle groups are involved in static hyperextension. The technique of execution determines the amount of strain placed on muscle fibers and the extent to which they are involved in sports work. The primary focus of the floor corner exercise is on the front surface of the thighs and the circular muscle of the lumbar region. The gluteal groups and the lower extremity small stabilizers also contribute to the task.

The primary weight is placed on: when using the technique on the horizontal bar.

• biceps;
• triceps forearm;
• lumbar structures;
• muscle fibers of the spine;
• all press groups;
• back muscles.

The following muscles are used during the training process when working on the bars:

Muscle	Anatomical characteristics
Iliolumbar	Refers to the internal muscle fibers of the pelvic area. It is formed by the fusion of the distal bundles of the large and small iliac muscles. Responsible for flexion and supination of the femoral portion of the lower extremities.
Extensor of the broad fascia	A flat and elongated muscle structure located in the anterolateral surface of the pelvic segment. Responsible for tension of the broad segment of the fascia and the iliotibial tract. Serves as a pronator of the thigh.
Sidebar	The longest muscle in the human body. Has a spiral configuration and affects the muscular relief of the legs. Responsible for strength, performs flexion of the hip and knee joints, provides rotational flexibility of the lower leg.
Rectus femoris	Quadriceps, occupying the entire front and part of the back of the thigh. Adjoins the press groups and together with them participates in the work when pumping the lumbar muscles.
Comb	Part of the medial group of the thigh, has the shape of a quadrilateral. Responsible for the strength and flexibility of the hip area.

You shouldn’t rely on using these isometric exercises to strengthen the back muscles because all forms of static hypertension only slightly engage them.

Execution technique

You must perform a quality warm-up prior to training in order to ensure that muscle fibers are properly warmed up and adapted to the upcoming loads. Performing an exercise of any complexity requires meticulous adherence to the technique. This will expedite the attainment of the intended outcome. It is challenging for beginners to perform isometric exercises that require a lot of muscle tension without causing the fibers’ length to change.

The strength of the abdominal muscles holds the body in a static position, involving the lower limbs, back, and spine depending on the method of execution.

The method is in the order in which these things are done:

1. Starting position – lying on your back with your arms under your head or extended along your body.
2. It is important to keep your back straight throughout the exercise, raising your legs at a right angle to your body.
3. The lower limbs are lifted off the floor, fixed in this position for 10 seconds. They need to be kept together.
4. Then the legs are returned to the starting position and the movement is repeated.

Breathing can be done at any rhythm, with the abdominal muscles being strained in tandem with the lungs’ release of air. The muscles do not become relaxed when lowering the legs smoothly. One minute is spent in between sets.

Sitting on the floor with support for the buttocks, elbows, and heels is another technique. Raised off the ground, the legs are positioned at a right angle and slightly apart.

On the horizontal bar

While the exercise on the horizontal bar is primarily focused on other muscle groups, it is not very different from the Corner exercise performed on the floor. For a predetermined number of repetitions, you must smoothly raise your legs while hanging on the training structure. Holding the breath causes the toes to move closer to the body. Athletes with proper training execute a series of breathing exercises quickly. The exercise ends with the legs being lowered gradually without the muscles being relaxed.

Handle the horizontal bar with palms shoulder-width apart. The back should remain straight and the stomach should be drawn in during the exercise. Raising the legs causes them to meet the body at a right angle. Initially, novices can lower their lower limbs right away, but they must be held for approximately ten seconds. When lifting, professional athletes describe different figures with their toes to add complexity and increase the load.

The lower limb oblique muscles are worked during this exercise. Weights are a useful tool for skilled athletes. Pull-ups are executed concurrently with leg raises, loading the biceps at the same time.

On the bars

The substantial load provided by the gymnastic design enables you to develop every muscle group. The strength of the arm muscles keeps the body in place. You must make an effort to lift your legs above the bars while doing the exercise. For three to five seconds, the lower limbs are fixed at a right angle to the body. The higher load as compared to doing the exercise on the floor or horizontal bar determines the shorter time.

Expert sportsmen employ the subsequent advanced variations of this method:

• raising the legs to the face;
• hanging weights of different weights on the ankle in accordance with the level of their own physical fitness;
• increasing the interval of holding the legs at the extreme upper point of the amplitude of movement;
• describing various geometric figures in the air with the toes.

The arms are bent at the elbows and then straightened to increase the external resistance of your own weight or sports weights, putting strain on the pectoral and forearm muscles. Push-ups have the effect of improving pumping.

On the Swedish wall

Exercise with this type of sports structure puts an equivalent amount of strain on the crossbar. The horizontal bar is not as practical as the Swedish wall. In order to help beginners learn the proper technique, it offers extra support. You can install the sports structure at home or use it in the gym. There are various ways to complete the exercise on the Swedish wall. You can perform the Corner on it while hanging or using the side rails for support.

Certain models are available separately, but they lack protrusions. They hang on the structure you are using with ease. The exercise is done using this technique without raising your back off the Swedish wall’s vertical plane.

The following is the algorithm:

1. Starting position – the body is tightly pressed to the surface of the sports structure. Elbow joints are slightly bent, palms are fixed on the crossbar.
2. When performing the lift, the body weight must be smoothly transferred to the upper limbs. The emphasis is on the elbows.
3. Straight legs should not touch the floor or the wall bars.
4. By tensing the abdominal muscles, the body bends at the hip joint, and the lower limbs are brought forward.
5. The position is maintained for 5-10 seconds., Then return to the starting position without a sharp jerk of the body and muscle relaxation.

The method used on the Swedish wall differs greatly from the Corner floor exercise. In the latter scenario, there are more opportunities to strengthen the chest and forearm muscles. The femoral groups and the lower abdominal muscles bear the majority of the sports load when using the standard technique. In addition, the training exercises target the forearm triceps and biceps.

On the floor

The most basic form of the isometric method. After bringing the legs to a straight angle, the body is held on clenched fists or spread fingers to develop the abdominal muscles. It’s crucial to avoid rounding the back. The arms are positioned in line with the body. Lifting the legs off the ground causes the hip joint to shift slightly back. Weight holds the lower limbs for approximately ten seconds. Athletes with experience and preparation can increase the load by bringing their knees closer to their chest.

It is advised to switch up a corner during a training session with power techniques. This will result in the fastest possible advancement. Given that the upper limbs are what keep the body in its proper posture, it is crucial to strengthen the hand muscles.

On the rings

Common isometric gymnastic technique. efficiently builds back and abdominal muscles. The main goal of the exercise is to hold your legs raised at a right angle to your body for a predetermined amount of time. The gymnast is hanging from gymnastic rings that are recorded in their palms. can be used to bend the elbow joints in conjunction with push-ups.

In comparison to the exercise on the horizontal bar or bars, the technique is more complex. When balancing on a moving gymnastics apparatus, you have to use every muscle in your body, even your small stabilizers. Beginners should not attempt this as it demands a high level of physical fitness.

Push-ups on the bars in a corner is a sophisticated technique meant to:

• development of abdominal muscles;
• increasing grip strength;
• working out the pectoral muscles;
• strengthening the elbow ligaments;
• increasing the flexibility of the tendons of the upper limbs.

The rectus abdominis, latissimus dorsi, and rear delta are the targeted muscles. All of the forearm, spine, and neck groups also experience a load. Use a standard or deep hand position to hang on the rings. Push-ups should be performed at maximum amplitude, with the body fixed at the top of the movement. Put the arms and back’s working muscle fibers under static strain. Gently extend your legs so that they are 90 degrees away from your body.

For five to ten seconds, freeze in this position. Then go back to where you were before. The rectus abdominis muscle and the hip-related muscles are better loaded with longer pauses.

On a trampoline

This is how the exercise is done everywhere. It is appropriate for kids’ physical development and for girls who wish to get in shape.

Exercise on a gymnasium apparatus featuring an elastic mesh surface:

• accelerate metabolic processes;
• increase the body"s coordination capabilities;
• develop the vestibular apparatus;
• improve tissue blood supply;
• increase the outflow of lymphatic secretion;
• strengthen the cardiovascular system.

The only distinction between the Corner exercise performed on the floor and the one performed on a trampoline is that the latter’s moving surface necessitates maintaining body balance and uses the stabilizing groups of the upper and lower limbs in sports work.

30 seconds is the suggested execution time. 3–4 approaches are made. Exercises on a trampoline are a good place for beginning athletes to start building their abdominal muscles because they are simpler to perform than exercises on parallel or horizontal bars.

On the rope

This sports gadget is regarded as one of the best. It helps the body’s muscles grow throughout. The corner can be done standing still, hanging from the rope, or in conjunction with climbing while maintaining a specific leg position. The second option is more challenging and appropriate for athletes with prior training. The rope offers distinct loads. Athletes of all ages can benefit from it equally.

Instrument:

• develops explosive power;
• ensures maximum speed of muscle fiber contraction;
• creates volumetric and complex tension of the muscles of the whole body;
• trains speed endurance when climbing;
• improves coordination;
• involves small stabilizing groups;
• suitable for functional and fat-burning training.
• strengthens the muscles of the fingers and hands.

The arms, trapezius, and entire torso bear the majority of the load during a static exercise on a rope. It is essential to maintain a straight back and avoid putting your feet on the ground. If not, the task stays the same.

Typical mistakes

When doing the exercise on the floor, bending the knee joints is regarded as a technique violation. For the full cycle of sports movements, the legs must remain straight and the toes pointing forward. Only beginning athletes who have reached the stage of muscle strengthening are permitted to bend their knee joints. It is important to maintain a raised shoulder without bringing them in. The most common error made when working out with a Swedish wall has to do with how the back is positioned.

It needs to be applied firmly and without bending to the sports structure, as this raises the risk of sprains and causes overstretching of the spine. The abdominal muscles are primarily responsible for the effort required to raise the legs on the Swedish wall. Twisting motions of the lumbar region or hip joint are unavoidable. Swinging the body is a common mistake made when exercising on a horizontal bar. Throughout the exercise, the body should stay still.

The effectiveness of the workout is decreased when the legs are raised by inertia. The tension of the abdominal, femoral, and gluteal muscles fixes the body on the horizontal bar rather than the arm muscle groups. It is preferable to lower the legs smoothly rather than abruptly. Knee bending lessens the load on the targeted muscles and, as a result, lessens the workout’s effectiveness. They have to be maintained in order at all times.

Incorrect hand placement is another common error made when performing exercises on gymnastic rings, parallel bars, or horizontal bars. Straight and as tight a grip as possible is required.

Using the right technique will prevent injuries and expedite the attainment of the desired outcome. The Corner exercise is thought to be a good way to strengthen the abdominal muscles. The ways that exercises are performed on the floor, rope, or trampoline vary in small details and also use different muscle groups.

You can improve your strength and fitness by including exercises with parallel bars, horizontal bars, and floor corners in your routine. These tools each have different benefits and target different muscle groups. By being aware of the muscles and techniques used, you can modify your exercise regimen to meet your individual fitness objectives.

For example, the floor corner exercise works wonders for strengthening the core and enhancing stability. It works your obliques and abs, which are important for maintaining overall body balance. However, horizontal bars, which target your arms, shoulders, and back, are great for strengthening your upper body. Additionally, they aid in the development of grip strength, which is advantageous for numerous other exercises.

You can work on your shoulders, chest, and triceps with parallel bars. Dips and other variations performed on parallel bars can result in a remarkable development of the upper body. Your muscle tone and strength can noticeably improve with regular use of these tools and the right form.

Ultimately, the key to getting the most out of these exercises is to become proficient with the technique and comprehend which muscles are worked. To advance and prevent injuries, one must practice consistency and good form. Thus, maximize the use of your exercise equipment and relish the advantages they offer for your quest for health.

Related videos

Having fun on the horizontal bar😅 #shorts #training #horizontalbar #corner #training #trainingruk Subscribe❤

Exercise "Corner": technique and nuances

TRAINING CORNER FROM THE FLOOR / TRAINING CORNER FROM THE FLOOR

What is the use of a corner on the horizontal bar? #shorts #kostërjr

How to Learn to Hold a Corner (STRENGTHENING ABDOMINAL MUSCLES FOR SUMMER!)

Corner on the bars/horizontal bar/floor in 6 steps | (L – Sit)

How to learn to hold a corner on the floor. 3 steps.

How to learn a corner on the floor #lsit #lsitwork #cornertraining #gymnastics