Today, as a result of the predominance of intellectual labor over physical, there is an increasing need for additional physical activity that would be aimed at maintaining health. Much to our regret, various reasons, some people do not have the opportunity to systematically visit gyms for classes. However, today, and for quite a long time, people have become aware of such an exercise as a plank, which would completely replace training, while providing no less benefit than a comprehensive study.
What is plank exercise?
It should start with the fact that the plank is a static exercise that has a huge positive effect on the body, which will be described in more detail in the following paragraphs. In order to better understand what it is and “what it is eaten with”, you should delve a little into history. It is important to note that the plank came to modern fitness from yoga, since this exercise is one of the classic assanas of this ancient teaching.
This position can be found in such systems physical development, like Pilates, stretching, callanetics, etc. The bar has gained great popularity due to the fact that it allows you to achieve the highest results and is characterized by an excellent effect on the body. A feature of a particular exercise is that it allows you to work out almost all muscle groups, while not spending a lot of time and effort on sports.
What exercise gives: benefits for the body
As already mentioned, the effect of the bar is simply colossal, but not everyone knows what can be achieved and what results can be expected by systematically performing this assana. It should be noted that the benefits of this exercise are equally pronounced for both men and women, while the stance is not particularly adjusted depending on gender.
- First of all, in the course of classes, the muscular corset of the back is strengthened, as a result of which treatment can be carried out, as well as the prevention of many problems associated with impaired spinal functions. Often, due to a sedentary, inactive lifestyle, people can feel pain in different parts of the spine, which is a sign of degeneration and degeneration of the vertebrae, as well as a violation of the physiology of the “body column”.
- The whole secret lies in the fact that the load on virtually all muscle groups that are involved in the plank is the same, which allows you to relieve tension from the spine and the largest muscle nodes. For this reason, many coaches and medical workers developing exercises physiotherapy exercises, argue that the bar is one of the safest and functionally correct tool for the treatment of various diseases.
- As you know, a poorly developed muscle corset leads to the fact that the body begins to function inadequately, in connection with which some functions and processes begin to fall out, signs of the formation of diseases can be observed. different type and difficulty level. The bar allows you to get rid of them and becomes an excellent method of prevention.
- Describing the useful aspects of this physiotherapy approach, it is important to understand that the plank allows you to work out not only the main muscle groups, but also those that are poorly developed in everyone a priori. This exercise makes it possible to tone those muscle tissues that are aimed at supporting internal organs and also contribute to the adequate functioning of biological processes.
- We should not forget that the plank also helps to put your own body in order by tightening the stomach, drying the press and giving relief to the muscles of the whole body. At the same time, muscle efficiency increases significantly, since the described exercise allows you to develop endurance. The bar is especially suitable for women who want to restore their body after childbirth, but only if they passed without complications.
What muscles work when doing a plank
The plank is a static exercise during which the muscular skeleton is in tension, but the body does not move. All you need to do is to keep your own body in the correct position, using the muscles for this. The peculiarity of a static exercise is that during its execution not only the main muscle groups are tensed, but even the smallest muscles, which remain unused during a classical workout.
During the classes, almost all muscle groups are involved, however, the greatest load falls on such muscle nodes as the press, back, arms, legs, neck, etc. It is important to understand that there are several types of straps that allow you to activate the necessary muscles. In the classic version, which is “yogic”, the main emphasis is on the stomach, or rather on the rectus and oblique muscles of the press.
Well suited by all mastered classic version to work out the back and neck, as a result of which the latissimus dorsi, rectus, square muscle of the back, and of course the belt muscle of the neck are involved. It should not be omitted that the muscles of the arms, chest, buttocks, back of the leg, calf muscles, etc. are well loaded. In other words, in order to work out all those muscles that are involved as a result of the plank, you need a whole complex special exercises with weighting, which makes the described assana a unique tool for physical activity.
How to do the classic plank exercise
The most common type of plank is the classic version, which is performed from a prone position on the forearms. The plank technique is both simple and complex at the same time, which can be especially noted by people who do not have physical training. To perform the exercise, you need to take an emphasis lying on your forearms, while the elbows should be bent at an angle of 90 degrees and located exactly under the shoulders.
The second point of support should be socks, provided the angle of bends in the foot is 90 degrees. It should be noted that the whole body should be tense and stretched in one line, while paying special attention to the neck, legs (which will relieve tension from the lower back), the press and buttocks, which should not rise above the general level of the body. For beginners, this may seem difficult, but it is necessary to withstand at least 10-20 seconds in one approach.
Table for the implementation of the bar for 30 days
This photo shows a scheme for performing the plank for a month, taking into account the time allocated daily for this exercise. The load system involves weekly breaks, which improves the quality and effect of classes. In addition, the figure shows which muscle groups are worked out to a greater extent during training, which gives an idea of the physiology of this exercise.
Other types of plank exercises for weight loss
Due to the fact that the plank won the hearts and bodies of many, this topic was developed even further, and today in fitness there is a whole range of exercises called the plank that allow you to use different muscle groups. Despite the fact that the positions of the body in each individual case will be different, the basic idea of the plank remains from this, and the muscles are subjected to a long static load. Thus, we present below the main types of static exercises for various purposes.
Side plank for slimming the abdomen and sides
To perform the side plank, you must respectively take a position lying on your side with emphasis on the palm of your hand. When performing this exercise, it is necessary that the stubborn palm is exactly under the shoulder, while the second hand should be mirrored up. The lower fulcrum is the outer part of the foot, as a result of which the whole body should be tense and stretched in one line. It is important that the pelvis does not rise or fall above or below the level of the whole body, just like the neck.
On the knees
This type of plank is more suitable for unprepared people, since the kneeling exercise is a little easier than the classic version. In order to take this position, you should get on all fours with an emphasis on your knees, which should be divorced to shoulder level, and forearms, provided that the elbows are at the level of the shoulder joint. The hands should be closed in a lock, and the feet should be intertwined. Similarly, the body is straightened into a line and the load is given to the legs, abs, chest, arms and neck.
On fitball
This option is perfect for those who need an intense load on the abs and upper torso. In order to perform the fitball plank, you need to take a classic position, in which the emphasis is on the forearms, in accordance with the level of the shoulders and elbows, as well as on the ball. Next, you need to put your feet on the fitball so that the fulcrum is in the center of the lower leg. Now the body is aligned and takes a position parallel to the floor, provided that all the supporting muscles are in tension.
On fists
On the fists, the bar is performed in order to increase the load on the arms and back. To perform this exercise, you need to take a prone position with an emphasis on fists with arms straightened at the elbows. As in the classical version, the second point of support is the toe of the foot, and the technique of performing the assana is no different from the well-known position: the body is tense, stretched into a thread, the fists are at shoulder level, the feet are brought together.
Possible harm from exercise
It should be understood that this exercise cannot be harmful and does not lead to negative consequences, but only if it runs correctly. If the load shifts when performing the bar, then this can lead to a pinched disc, the formation of a hernia, a curvature of the spinal column, etc. It is also important to familiarize yourself with the contraindications before performing a bar of any kind, since if you ignore them, you may encounter the most undesirable consequences .
Contraindications to exercise
There are a number of conditions under which it is strictly forbidden to do the bar, or you need to be extremely careful to exercise - this is especially true for situations when a woman starts training after childbirth. You will have to refuse classes in the following situations:
- pinched nerve;
- diseases of internal organs;
- intervertebral hernia;
- the period of bearing a child;
- displacement of the vertebrae;
- injuries of the musculoskeletal system, etc.
Video: how to stand in a press plan
A specific video lesson is devoted to the topic of the correct execution of an exercise called the "bar". The author of the material describes the main mistakes that beginners make when performing this exercise, as a result of which the effect of it is lost and in some cases the benefits of the bar are much less than the harm.
The plank is a static exercise. When performing it, a person does not make any movements. However, at the same time, under the weight of his own body, a large number of different muscles work for him: abs, back, buttocks, arms and legs.
It is worth noting that this exercise has many advantages:
- One of the few that allows you to quickly lose weight and completely get rid of subcutaneous fat in the abdomen.
- It does not require a long time to complete it (maximum 2 minutes per day).
- Requires a minimum of space to run.
- Can be performed with any physical fitness.
- Universal - suitable for both women and men.
- Thanks to many variations, it allows you to strengthen various muscle groups.
However, it is worth paying attention to the contraindications that exist for performing this exercise:
- The first six months after childbirth and caesarean section plank is not recommended.
- For active diseases of cardio-vascular system and the “plank” motor apparatus is not being done.
- The presence of a vertebral hernia or spinal injuries is a ban on standing in the bar.
- During the period of exacerbation of chronic diseases, training is postponed until the state of subcompensation is reached.
What are the benefits of plank exercise?
Women actively strive to lose weight and keep themselves in good shape. To solve many problems with the figure will allow daily standing in the plank. You can see the result in ten days.
Plank exercise for weight loss
Regularly performing the plank exercise will help you lose weight. excess weight. This effect is achieved due to the acceleration and normalization of metabolic processes in the body. This is what contributes to the burning of excess fat, and as a result - weight loss.
In order for the effect to be as fast and noticeable as possible, it is necessary to adhere to a number of rules:
- The use of fatty, smoked foods, fast food, mayonnaise, ketchup, chips in in large numbers will not let go of extra pounds. Therefore, they must be limited in your diet.
- Your diet should include cereals, protein foods, including dairy products, lean meats, and fish.
- Compliance with the drinking regime. At least a liter of water (excluding tea and coffee) you should drink during the day.
- Don't forget about fresh fruit and vegetables, which can be consumed especially in the summer.
- Do not severely limit yourself in the sweet. A couple of sweets or a chocolate bar will not spoil the result.
It is important to remember that increased physical activity, combined with a rigid diet, can provoke the development of anorexia and lead you to a hospital bed.
What gives the plank exercise for different muscle groups
"Plank" is considered universal exercise in which all muscle groups are involved. Its benefits are enormous. Performing this exercise every day, you will not only strengthen your abs, eliminate extra pounds, gain slim figure, but also significantly increase the overall tone of the body.
Plank allows you to:
- Make the buttocks strong and elastic. This effect is achieved due to muscle tension that occurs during sagging. If you add alternating leg raises to the bar, then you can also eliminate cellulite.
- Strengthen the muscles of the back, get rid of osteochondrosis and strengthen the shoulders. In addition, the “bar” eliminates shoulder pain, which often worries office workers who lead a sedentary lifestyle.
- Strengthen all leg muscle groups.
- Strengthen all abdominal muscles. In this case, it is enough to perform only one “bar”, and not a whole set of exercises. For best effect when performing, it is recommended to pull the stomach into yourself and fix it until the end of the approach.
- Strengthen the muscles of the arms without the appearance of large biceps. This is especially important for women who do not need inflated arms.
You can plank at any time of the day and even after meals. The only point worth paying attention to: in the absence of constant physical activity, before performing this exercise, you need to stretch your muscles a little.
How to do plank exercise
There are several varieties of the “plank” exercise: in the classic version, on the side, on the elbows, in the complicated version, with the Swedish ball, V-shaped method, with raising the arms (legs). This diversity makes it easy to choose the best way for anyone. At the same time, they differ not only in the execution technique, but also in the load exerted on the body.
The correct plank exercise in the classic version
The classic version of this exercise is as follows. From the “lying on the floor” position, you need to rise with outstretched arms. In this case, the spine and the whole body should remain straight and straight. Leaning on the tips of your socks and hands, tighten and fix all the muscles. In this position, you must be for a comfortable time for you. It is recommended to start with 10 seconds and gradually increase them up to 2 minutes.
Highlights of the classic plank:
- To increase the load on the abdominal muscles, it is necessary to keep the heels together.
- You should not bend your knees. Thus, you reduce the load on the press.
- To strengthen the work of all muscles, you need to keep the buttocks in a tense state until the completion of the exercise.
- It is forbidden to bend the lower back. This leads to an extra load on the vertebrae of the back and reduces the effectiveness of the exercise.
- The abdominal area is drawn in as much as possible and remains so until the end of the exercise.
- Breathing should be even and calm.
- Pay close attention to the position of your hands. Wrong posture causes unnecessary tension.
If you have sufficient physical fitness, then you should give preference to a more difficult version of the plank.
How to do the plank exercise on your side
The side "bar" is one of the varieties of the classic version. To perform it, you need to take a starting position. To do this, you need to lie on the floor, turn on your side and raise your body on an outstretched arm or elbow. In this case, you should keep all muscle groups (gluteal, leg, abdominal muscles) in a tense state.
Your palm should be in line with your shoulder. Legs should be straight and straight. In this version, the body has only two points of support: the lateral line of the foot and the palm of the hand. Don't roll over to the side. Try to keep your body straight, without bending to the sides. Your breathing should be even and calm.
This exercise is harder than the classic plank. It affects the same muscle groups as the first option. However, for a beginner, its implementation is a rather difficult task. Therefore, this option is better to use, having good physical fitness.
The execution time depends on personal abilities. At the initial stage, 10 seconds is enough. Then the "standing" time should be increased.
How to do a plank exercise on a ball
You can diversify the exercise and use the Swedish ball for fitness. You need to lean on the floor with outstretched arms, and put your feet on the ball. Now tighten all muscle groups, as in the classic version, and fix the position. Pay close attention to the position of your palms. They should be parallel to the shoulders.
You can complicate the exercise and try to push yourself off the floor. If you can't, then just hold the position for as long as you can.
"Plank" on the ball can be done in another way. Bend your elbows and rest them on the ball. Then roll it forward until your body is fully extended. Fix the position and stay in it for as long as you can.
When doing the exercise on the ball, do not forget to strain the muscles of the buttocks, legs and abdomen. Be sure to watch your breath and do not overexert your body. AT otherwise this could end badly. Beginners should start with 10 seconds, gradually increasing the time.
The effect of the plank exercise when done correctly
If you follow the bar according to all the rules, then in a couple of weeks you will notice how your stomach, arms and legs have changed. However, a positive effect can only be achieved if simple recommendations are followed. Otherwise, you can earn more problems than you get benefits.
What is the effect of the exercise:
- Due to the fact that the exercise is completely static and you will not perform any actions, you need to take the correct position and fix it.
- When choosing a place for exercise, it is better to dwell on where there is a soft rug or non-rigid floor covering. After all, the skin on the hands is delicate, you should not injure it once again.
- During the exercise, your spine should be absolutely straight, and your body should resemble a straight line. The chin should be placed at a right angle to the spine, and the eyes should be lowered to the floor.
- The position of the elbows is strictly under the shoulders. This will avoid additional loads on the shoulder girdle. Connect the brushes in front of the eyes so that the hands form a triangle. When doing the exercise, remember that the arms are only a fulcrum, so they should not be in tension.
- When doing the exercise, pay attention to the stomach. It needs to be pulled up. The muscles of the press should be in tension, and not dangle freely. Keep them in this position for as long as possible.
- Most of the questions are caused by the position of the back when performing the bar. Beginners make the mistake of fixing the spine incorrectly. Because of this, a deflection is observed in the lumbar region, and the vertebrae begin to experience a load that should not be. Experts recommend that you first fix the even position of the spine while standing, and then get into the bar. Virtual pressing of the back against the back of a chair or a wall helps a lot.
- To reduce tension in the back during the exercise will allow the tension of the gluteal and leg muscles. By performing this action, you activate deep tissues, which are very difficult to pump. Do not bend your legs, do not drop them on the floor, try to keep the body in one line.
- Let's not forget about the feet. In this exercise, they play the role of a fulcrum. If you want to increase the load, put them together. If you want to reduce it, then put your feet shoulder-width apart.
The results of the plank exercise
The results from the exercise will not keep you waiting. After a couple of days, you will feel that your body has become lighter and more flexible. Of course, at the initial stage, all muscles will hurt, but this pain indicates that they are working and straining.
A more noticeable effect from this exercise can be noted after 10-15 days from the start of classes. The abdomen, buttocks and legs become more toned and strong. Removes excess fat from the bottom abdominal cavity, the manifestations of cellulite on the legs are reduced.
There is no exact recommendation on how many times a day you need to stand in the bar. Exercise can be done in the morning immediately after sleep, or you can do it several times a day. The execution schedule is up to you. The only thing is that it is better to perform the exercise at the same time. This trains the muscles and allows you to get the maximum effect.
How to do the plank exercise - look at the video:
Choose for yourself suitable option planks and make your body flexible, slim, beautiful and toned. It will not take much time to complete it, and the result will please you very quickly.
plank- exercise to strengthen the abdominal muscles, maximum efficiency from which it is achieved only if it is correctly performed. This article contains all the information that will help you understand the intricacies of this exercise. Subject to the rules and recommendations below positive result provided - toned belly and inflated press. All this can be achieved at home.
The most common mistake newcomers make to the gym is to over-exert their abs, including classic crunches or side crunches. Template exercises in this case are completely unimportant. To bring the muscles on the abdomen into tone, you can work out new and non-standard ways workout. In particular, the bar, the implementation of which allows you to strengthen the muscles of the core, form a strong muscle corsage.
It should be noted that this method of training is not used in cases where the work is on the relief. The reason is that the plank is aimed at strengthening and shaping, and not at pumping up muscles. In this regard, the exercise is most popular among those who seek to increase the level of strength and endurance.
The plank is not an isolating exercise, its main goal is to strengthen the abdominal muscles, all abdominal sections are not pumped.
Exercise contributes to the development of a number of body characteristics, namely:
- strengthens, develops muscles;
- improves concentration;
- perfects the waist.
Learn more about each benefit. The main effect of the exercise is aimed at the formation of rigid corset muscles, especially the abdominal and dorsal ones. If the plank is performed correctly, the neck muscles will also be involved, which will significantly improve posture.
This method allows you to increase the endurance of the shoulder muscles, which is achieved by strengthening them during training. The bar also stimulates the development of the biceps, this is facilitated by the intensive work of the biceps brachii, which occurs when the upper section is held on outstretched arms. In the process of training, the pectoral, lower dorsal, gluteal muscles, abs, and calves are strengthened.
From a psychological point of view, an important benefit is the improvement in concentration, the importance of which cannot be underestimated. Performing the exercise implies focus and concentration on the goal. It is also a good test for character - a body stretched like a string must be held for a long time, which not everyone can do. At the same time, this is a great opportunity to work on yourself and temper your character, not feel sorry for yourself and not give up.
This exercise will be appreciated by those who decide to start the fight against a sagging stomach and a swollen waist. The plank will not only effectively eliminate these problems, but also make the body more perfect with a taut waist and beautiful cubes. However, one should not forget about balanced diet and skip cardio.
Correct exercise
Watching a person doing this exercise gives the impression that it is very easy. In fact, it is quite difficult to support the weight of your body, relying only on your hands, elbows and toes.
The plank technique includes the following steps:
- Lay a fitness/yoga mat on the floor in front of a large mirror. Then the emphasis is taken lying down.
- Rest your toes and hands on the floor and stretch the body.
- Stretch your back so that you can mentally draw a straight line from head to toe. Tighten the abdominal muscles, and control the central part of the body. Sagging, protrusion of the priests should not be allowed, otherwise the exercise will not be effective.
- In this position, hold the body for at least half a minute, maximum - as long as there is enough strength.
The Seven Basic Types of Planks
Different variations of the exercise can come in handy as the endurance increases, when the standard stance will not cause problems and the feeling of discomfort will disappear.
1 - Elbow stand
Having taken a prone position (belly down), stand on your elbows. Then raise the body in such a way that a straight line is mentally formed. It is important not to allow sagging or protrusion of the priests. Maintain this position maximum amount time, while recording all the results and increasing the duration of each workout (at the initial stage, the difference may be several seconds).
2 - Side stand
It is performed according to the same principle as on the elbows, only the body turns sideways, and the emphasis is transferred to only one arm. Exercises are performed on each hand in turn. The requirements are standard: a straight line of the body without sagging and protruding parts.
3 - Stand on the leg
Take a starting position and raise your leg. Hold the body in this position for the maximum amount of time.
4 - Stand with outstretched arm
Take the starting position - the usual bar. Raise your arm and straighten it so that it is parallel to your body. Hold in this position for a while, then return to the classic stance and repeat everything, but with the other hand. This counts as one rep.
5 - Rack with transition
Lie on the floor, raise the body, as when performing a classic plank. Then go to the side stance, after 10 seconds turn to the other side. The holding time on each side is the same - 10 seconds. Take the original position. This counts as one rep. That is, the classic stance alternates with the side stance without rest.
6 - Side stand with a turn
Take a position, as when doing a side plank. Emphasis is placed on one hand, the second rises up above the body and straightens so that it is perpendicular to the floor. Lower your hand, touching the floor and raise to the starting position. Do 10 times, then switch to the other side and repeat again.
7 - Rack with fitball
For this exercise you will need a bench. Place your legs on the bench, forearms on the ball. At correct execution The rack body forms a straight line from the shoulders to the ankles. Hold the body in this stance for one minute.
You can move on to the listed bar variations after an increase in endurance is noted when performing the classical technique. It is important to remember that such exercises increase blood pressure, so they are contraindicated for people with health problems.
In cases where the bar is performed for the first time, it is recommended to start with short workouts - no longer than 30 seconds. Increase the time gradually, with each workout for a few seconds. Also, at the initial stage, you can do the exercise on bent knees, and proceed to the classic stance after the holding time of the “simplified” bar exceeds two minutes.
If the plank is performed with the aim of developing the spinal muscles and is prescribed by the therapist as recovery exercises after injuries, the course includes 10 days of training. The duration of holding the bar should be in the range of 0.5-1.5 minutes. Thanks to such training, the frame muscles are toned.
Conclusion
Finally, we offer you to look at another 100 options for planks:
There is simply a huge number of secrets of youth that will also help to keep. However, many of them require endurance, iron willpower and a considerable amount of time, which is not always enough. But there are some ways that can bribe what seems to be available. And the Planck exercise for the press, muscles of the arms and legs is one of them. It is becoming more and more popular with each new day, as it can help in keeping weight under control. With it, you can get a toned and slim figure. Is it really?
What are the characteristics of the exercise?
Why does the Planck exercise for the press attract attention to itself so much? The whole point is that it does not put forward any requirements for the place of execution, for the use of shells, for the presence of uniform and good physical fitness. This is what makes this training so attractive. In addition, the execution technique is quite simple. And the results can be astonishing. If the “Planck” exercise for the press is performed regularly, then in the end you can get a toned stomach, slender hips. The ugly folds that were at the waist and under the shoulder blades will disappear. All this sounds quite tempting.
It is necessary to follow the technique of performing the training
How to do the exercise "Planck" for the press? Technique standard variant this training is quite simple. You need to do the following:
- we lie down on the floor on our stomach (instead of a rug, you can use a blanket or bedspread);
- we bend our elbows in such a way that an angle equal to 90 degrees is obtained;
- we collect all our strength and raise the torso on the forearms, as well as on the toes.
As a result of all the above actions, the body should stretch and form a straight line - a bar. And it should run parallel to the floor.
The complexity of the technique does not differ
How to do the plank exercise? It is more correct and more convenient to place the elbows directly under the shoulders. In the accepted position it is necessary to keep within 1-2 minutes. It all depends on weight and physical condition. Ideally, three approaches should be performed. It is not required to leave the place where you are doing the exercise.
If you have a question about how to do the Planck exercise, then you can see that there is nothing complicated in the technique of its implementation. This activity can be done by anyone. Even those who are overweight are able to perform such training at home. And the results will be quite effective.
The plank exercise for weight loss is so versatile that it is available to absolutely everyone. But you need to understand that you should do it regularly, while showing patience and faith in your abilities. At first, it must be performed once a day (3 approaches). Gradually, the number of repetitions can be increased to the level that you need for your development. At the same time, it is necessary to increase not only the number, but also the execution time of approaches.
A more difficult version of the exercise
What types of exercise "Planck" for weight loss includes? Over time, you should pay attention to the side stand. The technique for its implementation is as follows:
- we lie down on our side, focusing on the arm bent at the elbow and on the side of the foot;
- the second limb should lie on the hips;
- legs should be kept together.
Having lifted the body from the floor, it is necessary to linger in the final position for 1 minute. You will need to complete 3 approaches. Over time, you can increase the time and number of repetitions. It is necessary to periodically change sides. This is necessary so that the muscles receive a uniform load from all sides of the body.
Simple steps that will lead to good results
What other elements can include "Planck" - an exercise for the press? Girls over time can use simple actions increase the effectiveness of this training.
- Having taken a classic stance, you can alternately raise your legs and arms up, holding at the end point for a while.
- Performing a side plank, it is allowed to raise the upper leg.
- You can use sports ball, focusing on it with either hands or feet at the time of the training.
Have you decided to do the plank exercise? The results that can be obtained with it will manifest themselves after a month of training. Naturally, if they are regular and with the correct execution of the technique. To increase the effect, you should think about your diet. You should try to exclude muffins from your diet. It is also undesirable to eat in the evening. More to get a taut figure is not required.
What are the benefits of the plank exercise? Reviews
The results before and after training, according to numerous reviews, can simply amaze. In what way do they appear?
- The elasticity and tone of almost all muscle fibers of the body increase. This also applies to problem areas: buttocks, thighs, abdomen, back in the area of the shoulder blades.
- According to reviews, you can get rid of cellulite. This is possible for the reason that there is an improvement in the blood supply to the tissues.
- The back is being strengthened. It will also get rid of those pains that often occur in the lumbar region. This is due to the formation of a strong muscular corset.
- This exercise can be performed with osteochondrosis of the spine.
- The relief of the legs and back will improve.
- Excess fat will disappear. This is due to the increased work of muscle fibers, due to which excess fat will be burned.
This is the effect of the Planck exercise. Reviews, results before and after training demonstrate that this training will help you get a flat stomach, and a good shape.
Advantages of the exercise
What other benefits does this type of training have? There are some nice moments worth mentioning.
- Performing the side plank (1 set) will result in a loss of 12 calories.
- You can get rid of excess fat hands and hard-to-reach internal places.
- Power over your body will be obtained, it will become more strong strength will. And yes, your self-esteem will go up.
There are some conditions that will help make the Plank exercise effective. The results will depend entirely on them.
- Breathing is required evenly and calmly. It is not necessary to dissolve the muscle fibers of the abdomen. You only need to work with the diaphragm.
- Try to exercise control over your body, every muscle group. There is nothing wrong with the fact that everything will start to hurt the next day. All these unpleasant moments will disappear if the training is regular.
- At first, there will be a feeling of clumsiness and fitness. Such feelings are usually experienced by all beginners, and there is nothing terrible about it. In time, everything will pass.
Do not rush to complete the training
Do not forget that there are also harder planks to perform. But they should be started only after a year of regular training. We are talking about an exercise on a fitball, in which the emphasis is on 4 points. special attention requires a V-shaped bar, in which you need to take a head-down position with an emphasis on your elbows. The angle between the legs and the body should form the letter V. There are quite a few variations.
The results will largely depend on the load and the type of bar being performed. In some situations, two weeks may be enough to tighten the muscles.
Nutrition must be right
We should not forget about nutrition. It must be correct. Otherwise, the desired goal will not be achieved. It is necessary to give up carbonated drinks, fatty, salty and smoked foods. From the diet should be removed pastries and sausages. Otherwise, the benefits of training will not be possible. Alcohol is allowed, but you need to know the measure. If you drink coffee, then you should not add cream and sugar to it.
Conclusion
Planck - best exercise for the press for girls. However, it is necessary to remember the regularity of the training process. There is no need to feel sorry for yourself if you want to get good results in the shortest possible period of time. Follow all the above recommendations, work on the technique, and then the positive effect will not be long in coming. Good luck with this technically simple but effective exercise.
The plank exercise is a kind of handstand with a tense press, musculature of the body and muscles of the back of the thigh. The main task of the plank is to maintain the correct position for the maximum amount of time - which is why the exercise is static (that is, motionless), and not dynamic, like most other abdominal exercises.
Despite its apparent simplicity, the plank exercise is really effective and is one of the best not only for strengthening the abdominal muscles, but also for. At the same time, the execution technique plays a decisive role - if you don’t know how to do the plank correctly, you don’t pump the press at all, but rather harm your spine and provoke back pain.
Plank for the press: static exercise
Most abdominal exercises are dynamic, that is, they involve movement along a certain trajectory - twisting is a classic example. However, the main task of the abdominal muscles is, first of all, to maintain posture and “tighten” the body, and not at all to perform all kinds of movements with a load.
Performing the plank exercise develops the internal muscles of the abdomen and makes the press not just pumped, but tightened and embossed. Separately, we note that, like any other abdominal exercises, the bar does not burn a significant amount of calories and is not suitable for losing weight and getting rid of belly fat. For this you will need exactly.
What does the plank give?
The main advantage of the bar is that this exercise develops, thus strengthening the muscle corset. In addition, a properly performed bar improves the neuromuscular connection between the brain and muscles, allowing in the future, for example, when performing other strength exercises, to strain the press solely by willpower.
However, it is important to recall once again that the plank only strengthens the press (which, indirectly, can lead to a decrease in waist circumference if the abdominal muscles were stretched before), but not at all. In addition, the bar with the wrong technique definitely gives more minuses than pluses - especially with regular exercise.
How to learn to plank?
To perform the plank exercise with the correct technique, it is necessary to linger in the position of a stand on the elbows or on the hands, maintaining a normal breathing rhythm and feeling the hips, arms and chest. It is recommended to start the exercise with the easiest variation on outstretched arms and the “15 sec plank + 30 sec rest” mode, doing 3-4 repetitions of the cycle in total.
In this case, it is necessary not only to strive for a constant increase in the time spent in the bar (or the transition to a more difficult variation), but first of all, pay attention to whether you are doing this exercise correctly or not. It is important to constantly remember that improper execution of the plank can easily cause development, back and lower back.
Plank exercises
Plank on hands fastened together- one of the easiest options for the plank exercise, suitable for beginners to learn the correct technique. Elbows are exactly under the shoulders, legs are straight. When performing, do not raise the pelvis too high up and make sure that the tailbone looks strictly back. At the same time, try not to turn your head (this can provoke pain in the neck) and look only down or forward.
Elbow Plank- the classic version of the plank exercise. First, fix your shoulders by pressing them to the body as much as possible and pulling slightly towards the waist, bringing the chest forward. Then, tensing your abs and glutes, lift yourself off the ground, pulling your body into a line and driving your tailbone back. Focus your weight on your toes and arms bent at the elbows. During the exercise, watch your breathing and constant.
Side plank at the elbow- a more difficult version of the exercise. Lying on your side, legs are either one on top of the other, or one in front of the other. Lean on your left elbow, lifting your body, holding right hand on the right side. Tightening your abdominal muscles, gently lift your pelvis up, stretching your body in a straight line. Make sure that the buttocks do not take the body back, breaking the balance.
Side plank on a straight arm- the most difficult version of the bar. The body is extended in a line, the legs are either one on top of the other, or one in front of the other. Lean on your elbow, then slowly straighten your arm, placing the weight of the body not on the wrist, but evenly on the entire open palm. The second arm can also be straightened up to complicate the exercise.
Plank exercise program
Let us recall once again that the main goal of the plank exercise is not at all a constant increase in the complexity of the exercise or the ability to stay in it for a long time - the main point of the plank is to develop the ability to consciously involve the rectus abdominis muscles in work to maintain a fixed position.
Do the plank 3-4 times a week:
- Beginners: 15 seconds x 3 sets
- Advanced: 30 seconds x 3-4 sets
- Pro: 60 seconds x 4-5 sets
The result of daily exercise for several months.
Exercise errors
The most common mistakes when doing the plank exercise are excessive lifting of the buttocks up, as well as wrong position arms and placing undue stress on the shoulders and wrists. The correct technique involves a slight “twisting” of the pelvis, in which the coccyx is sent back - this transfers the load from the lower back and back to the abdominal muscles.
It is also important to press the shoulders to the body as much as possible, involving the muscles of the upper back and pectoral muscles in the work - the spine is straight, the chest is open and looks forward rather than down. If you are a beginner doing the plank with outstretched arms, also pay attention to evenly distribute the weight on the entire palm, and not just press on the wrist.
Plank: contraindications
In case you experience any pain in your back (especially in its lower part), do the plank exercise under supervision that can correct your technique. Also, additional accuracy when performing the plank will be required for those who have had injuries of the spine, shoulder or elbow joints, as well as wrists.
Remember that despite the fact that the bar is effective exercise to improve posture and strengthen the muscles of the press, even the slightest mistake in its implementation can lead to the development of chronic pain in the neck and back. If possible, always try to personally consult with the trainer to make sure that you are doing the plank correctly or not.
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A taut and sculpted abdomen requires both the development of the rectus abdominis muscle with the help of twists and other dynamic abdominal exercises, and the development of the internal abdominal muscles with motionless (static) exercises. The best such exercise is the plank. However, the correct plank technique plays a decisive role in achieving the result.
