How to do exercise plank

In the struggle for a slim figure, elastic muscles and a taut body, women and men all over the world are looking for a universal exercise that involves all the muscles of the body. And there is such an exercise - this is the plank. Some experienced trainers compare the bar with running - during this exercise more than 90% of different muscles are involved. Some are satisfied with the static nature of the exercise - no need to run anywhere, it is enough to keep the body in the correct position. For others, the plank is a quick and easy way to stay in shape. Even if you do not have time to workout, do the bar daily and this will help you keep your body in good shape. And it is just a few minutes a day! But for the result to be really noticeable, the exercise should be performed correctly. So, today we will talk about the plank - useful properties and the correct implementation of this exercise.

 How to do the plank exercise

What is the use of exercise "plank"

Today, the plank is included in the training program of many areas of fitness, which is usually the final exercise, which consolidates the load on the press, arms and legs. Than the lath is useful to an organism, we will try to understand.

  1. High-quality "pumping". The load on the muscles in a static position is much more intense, since the person is in an unnatural posture, it is much more difficult to maintain the weight of his body in the “plank” exercise. This allows you to better pump the muscles of the back and abdominals, which is not achieved under dynamic load.
  2. Slim stomach. Planck quality pumps the lower, upper and side press, back muscles, buttocks, thighs, biceps. With the strap you can achieve a perfectly flat stomach and relief cubes, which is important for both women and men. Planck allows you to get rid of the beer belly.
  3. Coordination of movements. The bar allows not only to train the muscles, but also to improve the work of the vestibular apparatus, because the exercise requires a long-term balance and coordination of movement. Especially if this is not about the classic, but about the side plate,keeping balance with this exercise is much more difficult.
  4. Back. This exercise is an excellent training for the spine. Keeping the body in a horizontal position allows you to work out the muscles of the back in a quality manner, this gives a feasible training load on the intervertebral disks. Planck is very useful for performing with hernias, as it forms a muscular corset around the spinal column, which eliminates the displacement of the vertebrae. But doing the exercise is only after the permission of the doctor. Regular exercise exercises "Plank" relieves back pain.
  5. Warm up Planck is very useful for those who are forced to do sedentary work all day. This quick, but effective exercise can bring the body into a tone in minutes.
  6. Slimming Despite the fact that the load in the exercise is static, this is a great way to fat burning. Regular stress on the muscles stimulates their growth. Growing muscles need nutrition, they take energy not only from food, but also consume a significant portion of the reserves of subcutaneous fat that every person has. The bar allows many athletes to dry out and lose weight before a competition.
  7. Posture. The bar suits you if you want to improve your posture. The load mainly goes to the cervical and lumbar spine. Regular workouts will help make your back even in a couple of weeks.

All these advantages make the bar an incredibly effective and versatile exercise that is available to many. The bar can be made by men and women, adults and children, professional athletes and novice amateurs; for this, special sports equipment is not needed. But in order for the exercise to give you the maximum effect, it should be done correctly.

How to make a plank exercise

Planck is one of the few loads in which the technique is very important. Many coaches advise - do not chase the duration of the bar. It is better to hold the bar correctly for 10-20 seconds than to keep the body in the wrong position for more than a minute. Errors in the implementation of the strap will not only make the exercise useless, but can also hurt - excessive bending of the lumbar spine can lead to disc movement, back pain, etc.Here are some tips and advice that should be followed when performing the bar.

 How to do exercise plank

  1. Before the workout, be sure to warm up - do light stretching exercises, do exercises, jumps, jogging - all this will help you warm up your muscles. It is very useful to do the bar after the main sports activities, to consolidate the result.
  2. Make sure you have good sports shoes with rubberized soles. This will help you to keep your body in a horizontal position, your legs should not slide, otherwise you will not be able to do the exercise correctly.
  3. Another common problem when performing the strap is the skin of the elbows, especially in women. Many of the fair sex admit that to keep the body in balance for a long time is difficult, because it hurts the delicate skin on the elbows, especially if the exercise is done on a carpet or other corrugated, hard surface. To eliminate this, you need to wear elbow pads or simply substitute soft yoga mats under your elbows.
  4. Take a horizontal position, with your toes and palms up against the floor. On command, when the timer begins to work, you should adopt the classic position of the bar with an even body.
  5. The elbows should be located directly under the shoulders, the shoulder blades should not be tied down and moved, they must be kept in a static position by the force of the muscles. Do not place your hands too close to each other, this can lead to injuries to the shoulder joints.
  6. The head should not be raised upwards; the gaze should be directed to the floor or downward. Imagine that you squeeze a tennis ball between your chest and chin, which should not fall. Many people make a mistake by raising their heads and looking in front of them in a mirror - so the load on the cervical spine is greatly increased.
  7. Wrists in the correct position should stand on the floor, parallel to the elbows. That is, the hands should be clenched into fists. Some coaches allow the connection of two brushes in the lock, but it is better not to do it. And, moreover, you should not turn your hand so that the palm was fully lowered to the floor - this is a mistake.
  8. The hips and abdominals should be tight. You should also strain the buttocks, you will feel special pressure on the tailbone. In no case can not bend back in the lumbar spine, this is the most common mistake. In some cases, people feel a lesser load in this position, which is why their backs bend. But it is very harmful to the spine.
  9. It is important to follow the breath - it should not be intermittent, you should not delay it. You need to breathe deeply, measuredly. The body itself will tell you the pace at which to breathe, depending on energy consumption.
  10. Keep the bar as long as you can. Do not rush to increase the exercise time. Now the body must remember the technique of execution, it is much more important. Hold the bar at first for 15-20 seconds, gradually increasing the time to two minutes.

In many armies of the world, the plank exercise is a kind of indicator of the level of preparedness of recruits. If a young man can hold the bar for more than two minutes - he is in good physical shape. If the future fighter cannot hold the body in a flat horizontal position for 30 seconds, he has very weak and flabby muscles, unaccustomed to the load. If you easily exceed the two-minute mark, then you should modify the bar and consider other ways of doing this exercise.

Types of slats

Experienced trainers always modify the exercises to increase or decrease the degree of load in order to change the group of working muscles.Here are some more types of slats that can be performed in conjunction with the classic exercise.

 Types of slats

  1. Side plate. It is more focused on the development of the oblique abdominal muscles. You need to get up on the bar sideways, that is, the supporting leg with the side of the foot and one elbow. You will immediately feel the tension of the peritoneum on one side - you can even feel it with your free hand. The side plank is very developed coordination of movements, because to perform it you will need to keep balance. As a rule, if you are standing on the right elbow, the right side of the abdomen is pumped through, but the left one does not rest either. If the maximum to get the left (free) hand behind the head, it gives an excellent stretch to the oblique muscles of the abdomen on the left side. Be sure to repeat the exercise on both sides.
  2. Plank on outstretched arms. This exercise is considered to be easier because it is easier to keep your own body weight in this position. It is usually recommended for beginners or overweight people when muscles are not prepared for excessive exercise. Doing the exercise is not difficult - you need to stretch your arms forward, put your palms on the floor, lean on the toes of your feet and palms, without bending your elbows.The most difficult thing in the exercise is not to stick out the buttocks, but to make a straight line from the back and legs.
  3. Reverse bar. This is a very complex variation of the exercise, which is not given to many. The bar in this case is done in the opposite direction, that is, you need to lie on your back, and then lift the body and lean on straight arms or bent elbows, the second point of support is the heels. Socks should look up, the whole body should be a straight line. In this position, a special load goes to the cervical spine and buttocks.
  4. Lifting arms and legs. To do this exercise is also very difficult. After you stand in the position of the classic bar, you need to simultaneously raise your right arm and left leg to the sides, keeping them in a straightened state. Then you need to change the pivot points and raise the opposite arm and leg. Exercise should be done slowly, straining the press, keeping the body in a static and level position.

Exercise plank in any case can not be done during pregnancy, whatever its duration. Excessive load in the early stages (especially if you were not involved in sports before pregnancy) can lead to uterine tone and miscarriage.Also, do not perform the exercise after spinal injuries - this is quite a serious load, which can lead to problems of the musculoskeletal system.

Remember, the plank is not a panacea. But with her skillful execution, combined with proper nutrition and cardiovascular load, the plank will help you to make your figure beautiful and your body fit.

Video: Top 5 Common Errors in the Plank Exercise

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