What is an alternating bar and how to perform it.
Exposure level: Normal
Target body parts: abs, triceps, upper back, shoulders
Instructions
Start from the top point, as in the push-up position, with your hands on the floor, your arms straight and your palms under your shoulders. Pull your feet back and straighten your knees. Tighten the buttocks, legs and body so that the body remains motionless.
From the upper position, start moving with your left arm, bending it at the shoulder and placing your forearm on the floor directly under your left shoulder. Repeat this for the right hand until you are in the position of the usual elbow plank. Keep your body tense and even while moving and don't let your hips sag or rise up. Imagine a straight line running from the top of your head to your feet.
From the lower position (the usual bar), start moving with your left hand and return it to the position that was at the beginning of the exercise, that is, the arm should be straight and positioned exactly under the shoulder. Rest on your left arm to lift your body off the floor, and at the same time start moving with your right hand and place it on the floor under your right shoulder to return you to the starting position (elbows should be straight).
Repeat this exercise in several sets.
How to make the alternate bar easier
As with push-ups and planks, you can simplify this exercise by doing it on your knees rather than on your toes.
How to make the alternate bar harder
Once you learn how to do this exercise well by placing your feet on the floor, you can try to increase the height of your feet by placing them on a step, a low chair or a bench.
Another alternative is to slow down the movement as if you're doing it in slow motion and really focus on keeping your hips and shoulders steady.
Result
An alternate bar can serve as a good alternative to a regular bar. This exercise can be simplified or complicated depending on your level of training. It perfectly works out the general muscles of the body, and also has a special effect on the shoulders, triceps and upper back.
However, if you have had recent injuries related to key muscles and body parts in this exercise, or you are undergoing rehabilitation from some other injuries, you should discuss the situation with your doctor and find out whether you should now fulfill this bar.
