What is on the bar. Exercise plank for slimming belly and sides: Proper technique

Planck is one of the most popular fitness exercises. Static load contributes to high-quality elaboration of several muscular groupsIt helps to get rid of fat deposits, improves the overall tone. Let's break in more detail, what is the benefit of the exercise of the plank, and when it can be harmful.

The classic bar is simple enough. It is necessary to take a position lying on the stomach, the hands bend in the elbows, rely on the forearm and socks so that the elbows are located under the shoulders - it will help to provide right load on muscles and joints. The body should be a straight line completely - do not lower the head, shoulders or hips, do not burn back.

Why exactly the plank is so popular? In addition to the fact that the benefit from the bracket for muscles and the figure is generally very high, it possesses other advantages, including the following:

To perform this exercise you do not need a fitness room, instructor, additional equipment. You can perform it at home, using only your own weight and a couple of free space meters.
Planck takes a minimum of time. Some five minutes a day can allocate each, and this will be enough to work well muscles.
With this exercise you can work out exactly those groups of muscles that you need. In addition to the classic bar, there are about a hundred species of exercise, thanks to which you can shift the load.
Minimum effort. Yes, first keep the bar at least for 30 seconds will be pretty hard. But if you compare it with full training, of course, effort will need significantly less.

What is the use of a plank exercise

The use of the exercise of the bar will be very high if you do it correctly. First, it is recommended to master the classical variation of it, and after switching to more complex exercises.

How much do you need to keep the bar? Newbies will sufficiently hold out at least 20-30 seconds. Over time, this time needs to be increased to a few minutes.

The benefit from the plank every day is that it uses a large number of muscle groups, including depth. Muscles press, back, buttocks, forearms, hands, legs. The load may vary depending on the type of exercise, for example, the use of the backlave is that it remarkably loads the muscles of the buttocks and rear surface hips.

Especially great benefit exercise for the study of the press. It allows you to use both oblique and side and oblique muscles. Regular classes will make them in a tone with a minimum of effort. Also, the bar allows you to strengthen the spine, which forms a beautiful posture and prevents many diseases of the musculoskeletal system.

The benefit from the exercise of the Planck also lies in the following:

Those who lead a sedentary lifestyle, the plank will help ensure the prevention of scoliosis, osteoporosis and osteochondrosis, as well as a number of other diseases.
If you regularly feel back pain, the exercise will help solve this problem, because it will strengthen the bone skeleton. Along with this, muscle flexibility will increase.
Great also the benefits of a slimming bar. Static load helps to bring the body into tone, activates the processes of metabolism, which helps burn fat deposits.
The benefits of the plank for women are that it helps to fight cellulite. Exercise regularly, and soon the manifestations of the orange peel will become much smaller.
The exercise helps strengthen the cardiovascular system, improves flexibility and coordination of movements.
Finally, the benefit of the pose of the plank is that it helps to improve the tension. Withstanding it for a certain time, you will strain and stretch your muscles, and after you feel how the whole body relaxed, gone fatigue, the mood has become better.

Also the benefits of the plank for men. First, it is indispensable when drying. It helps improve stamina, forms beautiful muscles Abdomen and backs, which in the process of exercises are involved at the same time. Beneficially affects the exercise and male health, strengthens the body, increases strength and coordination, so it should be included in its regular exercise.

Exercise Plank: harm

The benefits and harm of the plank will be determined by the presence of contraindications, so they must be taken into account. So, you can not perform an exercise with such states:

intervertebral hernia and belly hernia;
joint diseases;
hypertension;
diseases of internal organs in which physical exercise contraindicated.

Also, the exercise is contraindicated during pregnancy, especially in the later dates.

It is impossible to perform a bar in the postoperative and post-traumatic period. After cesarean or complex gods, it is not necessary to make it earlier than in a month.

How to make a bar

The benefits and harm of the exercise of the bar largely depend on whether you do it correctly. Consider how to perform different types exercises:

Straight plank. This is the easiest exercise with which it is recommended to start mastering the plank. It is necessary to lie on the stomach, arrange the limbs on the width of the shoulders and climb on them, relying on the socks of the legs and palms located in parallel to elbows. Hold the case directly, look forward. Start from 20-30 seconds, and as a result, you constantly increase this time. For complication, the exercises can put hands every time getting closer to each other.
Straight plank with a leg raised. Complete variation. You need to take the position of the plank described above, and alternately lift the right and left foot. Thus, only three limbs will be littered, which will increase the load on the muscles.
Straight plank with a raised hand. The position is the same as in the direct bar. But now you need to lift the right floor in parallel, and after - left. It will also help increase the load on the muscles. The exercise is quite complicated, and it is worth moving towards him when you already have a certain physical training.
Half plank. Sophisticated exerciseAt which you first first take the position of the direct bar, and after lining the right legs and hands, while, without curving, then change the position to the other side. You can also raise your left hand and right leg and vice versa.
Bending (shortened) plank. The position is the same as in the direct bar, but you need to bend your hands in the elbows and thread them into the castle. The newcomer can do exercise, placing hands wide, at the level of shoulders. In the presence of preparation, reduce them as close as possible to each other.
A shortened plank with a leg raised. A more complex task in which you need to adopt the position described above the bent plank, and after lift one at the beginning, then another leg, which complicates the load.
Cropped plank with a raised hand. The same thing, but instead of alternate lifting of the legs, raise your hands.
Half short plank. A complex exercise, in which you first need to take the position of a shortened plank, and after raising the right leg and hand, twisting the body of the form. Then change the side.

When performing the exercise, the torso must be as smooth as possible. Bend, deflection, head slopes are not allowed. Hold your feet straight, otherwise, instead of use from the exercise, you will only get harm to the musculoskeletal system and joints. At first, you can make an exercise before the mirror to track the correctness of the execution technique.

Properly executed bar will help get a maximum of benefit, both for a figure and health. It is very important to hone its correct technique. Start with the classic plank and keep it as much as you can. Over time, you will easily be able to stand in the bar for a few minutes. In addition, you can do other, more complex variations, thereby shifting and increasing the load on the muscles.

About the dangers and benefits of the plank on video

For you there perfect exercisewhich is called "Planck". No other exercise with regular execution will allow to achieve such impressive changes in the body.

Classic Rack for Plank

In the position of lying on the stomach, bend your hands in the elbows, rely on the forearm and socks, and the elbows should be directly under the shoulders: thus you will avoid excessive load on the muscles and joints.

The body must be strictly on the same line, you do not need to lower the shoulders, head or hollow.

Benefit Exercise Planck

The exercise will bring a positive effect if you perform it correctly. As you follow a rack for the basic plank, then go to the complicated options.

While doing classic Exercise Remember:

What you will more shift the feet, the strongest the press.

The legs must certainly be straightened and tense to reduce the load on the lower back and do not experience unpleasant sensations after classes. Breathing is not necessary.

In the first days, the bar should be kept no more than 20 seconds, subsequently increasing time up to several minutes.

When performing a slap side, knees or elongated hands - these are all the complicated exercise options - more muscles work, the number of support points decreases and, accordingly, the benefits of exercise increases noticeably.

All muscle groups are involved, including deep. They come to work immediately after the start of the lesson:

muscles legs are being worked out,
forearm
belly
backs
buttocks.

With regular classes, you will have strong and tightened biceps, triceps, lumbar, buttock, deltoid and other muscles.

Special benefit of the bar is obvious to study the press:

Liquid, side, as well as oblique muscles are involved. You can pump them without strong work. Moreover, due to the bar, the vertebral pole is strengthened, a beautiful posture is formed.

If you are led by a sedentary, then the bar is an excellent prophylactic agent from scoliosis, osteochondrosis and osteoporosis.
If you have a spin hurt, strengthen the bone skeleton using the bar will be a wonderful solution to the problem. At the same time will increase muscle flexibility.

The bar can be advised when combating cellulite, for weight loss (in a complex with other means), as well as to improve the coordination of movements.

The plank won popularity and due to the fact that it strengthens the cardiovascular system.

In the end, thanks to exercise The mood improves. After holding the plank that requires voltage and stretching the muscles, you will feel the relaxation of the whole body, removing fatigue and get a cheerful mood.

The benefits of "Planks" for men

For a strong half of humanity, this miracle exercise is much beneficial.

When drying the bar is simply indispensable. It increases men's endurance and harmoniously forms "cubes": the muscles of the abdomen and back are involved at the same time.

For a man very important is good physical formTherefore, it is necessary to include a bar in a complex of daily sports exercises.

Harm from the exercise of the plank

Negative consequences from classes may occur if not examine contraindications to their implementation.

In no case cannot be made the bar if there is:

intervertebral hernia,
hernia of belly
diagnosed diseases of the joints,
hypertension,
the ailments of internal organs that do not provide for physical exertion.

During pregnancy, the exercise is not worth it, because it is possible to miscar.

In post-travelery and postoperative periods to contact the exercise undesirable. After spent cesarean section or complicated childbirth to make a bar no earlier than in a month.

One way or another, each specific case must be discussed with a specialist.

If you do not have listed contraindications, but when holding the plank, you feel discomfort, most likely it is done incorrectly.

Planck is one of the basic exercises in fitness. Make your body strong and strong!

Planck is a very popular exercise for weight loss. Is an the ideal option For those who suffer from unnecessary kilograms, but also from insane. Just a few minutes a day - and after a month, and even earlier, according to the reviews and promises of fitness coaches, the results will be noticeable.

At first glance, the technique of its fulfillment is as simple as possible: Think - you need to simultaneously be some kind of position, without running, without jumping and without driving a sweat in three streams. In fact, unprepared not withstand and minutes, which means that the load on the body turns out to be colossal. What is the magic?

Efficiency

The benefits of this exercise lies not only in the liberation of the body from fat folds. First of all, experts consider it as part of therapy of certain diseases.

With regular I. proper fulfillment It is capable of:

well pump the spinal muscles;
eliminate the manifestations of the osteochondrosis of the neck and lower back;
to have a significant impact on the muscles of the hands, legs, press and buttocks;
to make working at the limit of the possibilities of the following muscles: external and inner oblique, transverse - press, straight abdomen;
improve posture;
get rid of pain in the blades and spine;
strengthen blood circulation;
prevent negative consequences sitted image Life.

But will the exercise of the plank lose weight? This does not have to doubt, because after a month regular occupations The results will be visible to the unarmed look:

wait fat fabrics First of all, on the bottom of the body, so the bar is recommended for slimming belly and sides;
the waist amount of 2 cm will decrease;
weight will decrease to 4 kg;
buttocks will acquire elasticity;
the legs will be slim, since their muscles account for the main load;
the tummy will finally be flat due to the powerful study of the muscles of the press;
hands will lose weight and at the same time become pumped, as triceps and biceps are actively involved in training.

If we talk about how much calories burns the exercise of the plank, here the opinions are diverged. Typically called figures from 5 to 12 calories per minute. It depends on your weight, the correctness of training, all kinds of complications of the classic version of the rack.

One of the main advantages of such a slimming method is the absence of contraindications, only the benefits for the body and the body. The only harm that it can have is attachment. But over time, pain in the muscles, characteristic of any sports, should leave.

Technique implementation

If you decide to lose weight in this way, first should be learn how to do the exercise correctly, because violations in the technique can be fraught with not only pain in the muscles, but also the lack of results.

Description

Take the starting position - lie down on the floor down the stomach. Straighten your hands, raise the housing up. Hands should be under the shoulders. Click pelvis. Lay in this position as the training program requires (from 20 seconds to 5 minutes). Relax. Repeat several times again in accordance with your individual work plan (from 1 to 5 times).

Nuances

Hold the feet need together. This will complicate the retention of the balance, but the load will be tangible, and weight loss is spectacular.
Legs strain as much as possible and stretch into the string.
Strain stomach. Do not allow it to check. This will reduce the benefit of training.
Hold all parts of the body in a strained state, especially - hands, legs and buttocks.
Want to improve the results? Intensively reduce and relax jagged muscles In this pose.

Typical errors

It is impossible to fade in the lower back, as it allows relaxation and sagging of the abdomen, and can also cause back pain.
It is impossible to lower my head down. It is impossible to concentrate only on the bottom of the body - it will relax the head and cervical spine. You need to keep your head smoothly, eyes can be closed or omitted into the floor.
It is impossible to delay the breath. It can cause dizziness, nausea and even loss of consciousness. Experts advise slowly inhaling through the nose, and exhaled - through the mouth.

Consider. The exercise helps to lose weight only with the right execution technique.

Views

There are different options for the bar. The selection of the desired depends on the level of physical fitness, the desire to experiment and achieve excellent results. Classic model - For beginners, and for those who are already familiar with it, you can make a whole range of exercises from different racks.

Classic

Lie down the stomach.
Hands in the elbows bend at an angle of 90 °, take the focus of lying. The body resembles a straight line from the crown to heels.
Support comes from forearm and fingers (or rather, their tips).
Elbows should be placed under the shoulders.
The muscles of the belly are tense and do not relax for a minute.
Fixation time - from 20 seconds to 5 minutes.

Side

Side Plank more efficiently classic exercise, as weight hold only 2 points of support. As a result, it is necessary and equilibrium not to lose, and the body strain.

Lie on the right side.
Put the elbow under the shoulder.
Left hand - on the left thigh.
Strain the press, raise the pelvis before the formation is diagonally.
Fix for 30-50 seconds.
Do the same on the other side.

With a raised foot

In this bar, the support area decreases, which leads to an increase in the load on the abdominal muscles. So if you are striving for slimming in the waist, this option is ideal for you.

Stand in the classic bar.
Raise straightened leg up above shoulders. The position of the housing should remain unchanged.
Fingers on a raised leg pull on yourself.
Fixation - 30-40 seconds.
Repeat the same for another leg.

With a raised hand

Very effective for weight loss option, but it will only suit the most trained. It is a classic, but the support goes only on one hand. The second is assigned either to the side or behind the back. Hands alternately change.

Side complicated

One of the most complex shapes of the plank, but for weight loss is incredibly useful, as it has to work for all the muscles hips and abdomen.

Lie on the side. Connect straightened legs.
Put the left forearm so that the elbow is under the shoulder.
Raise the housing to a straight line.
Raise up right limbs.
Fix at the maximum time, as possible.
Repeat the same for the other side.

On the ball

If you love and have already got used to classic bar, Connect these techniques - and fat folds will come even faster. The main thing is to keep on the ball, without pulling the neck in the shoulders.

Repeat the classic version of the bar, elbows resting not in the floor, but on the phytball. You can first put on your knees, overlooking the ball, and roll it forward until the back straighten.
Straighten your knees.
Fix for 2-3 seconds.
Slightly lower your knees, touch the floor.
Initial position.
Repeat 7-15 times 3 approaches.

Can be performed various exercises In the plank, combining them among themselves in the most operating complexes. The main thing is to learn to accurately make a classic rack.

When after a month of regular training, the scales will show a few kilograms less than the source weight, and your favorite jeans will finally start to fasten, the question is whether the exercise of a plank on weight loss affects itself. The main thing is to support this result and further. And in order to improve it, it is desirable to listen to the advice of experienced trainers.

Start with the minimum time you can stand in the bar, and increase it for 20-30 seconds daily.
Training should be held every day.
A month later, having mastered one option, surprise the body, create a situation of stress for him and start performing another type of exercise. This will consolidate the results achieved in weight loss and will continue to form your shape. Do not stop.
The bar can be started as a workout any training - power and cardio, at home and in the hall, running and work on.
Properly twist so that fat folds leave irretrievably. Do not eat before bedtime. Light diets for more fast slimming Welcome.
Purge.
Drink a lot (up to one and a half liters per day).

Adhering to these recommendations, one can achieve excellent results in a month regular and right training. No wonder it is believed that the plank is the most best exercise Slimming, which does not require temporary and financial costs and is available absolutely to everyone at home.

Program

Static exercise does not require a lot of time to train, but classes must be systematized. Therefore, try to stick from the very beginning of the program for a month, which will improve performance.

By spending only 5 minutes a day (and this is maximum!), You can adjust the waist, buttocks and horses, reducing their volumes while maintaining a beautiful relief. The long-awaited elimination of fat folds will give a feeling of lightness. After all, it is no wonder unique exercise It enters all known body work programs - bodybuilding, yoga and fitness.

Exercise Planck is a kind of stand on hands with a tense press, musculature of the body and the muscles of the back surface of the thigh. The main task The planks are maintaining the correct position. The maximum amount of time is why the exercise is static (that is, fixed), not dynamic, like most other exercises on the press.

Despite the seeming simplicity, the exercise of the plank is really effectively and is one of the best not easy to strengthen the muscles. abdominal press, and for . At the same time, the execution technique plays a decisive role - if you do not know how to make a bar correctly, you do not swing the press at all, but rather damage your spine and provoke back pain.

Planking for the press: static exercise

Most of the exercises on the abdominal muscles are dynamic, that is, implying movement along a certain trajectory - a classic example is twisting. However, the main task of abdominal muscles is primarily the maintenance of posture and "tightening" of the body, and not at all the implementation of all sorts of movements with the load.

Performing a plank exercise develops internal abdominal muscles and make a press not just pumped, namely tightened and relief. Separately, we note that, like any other exercises on the press, the plank does not burn a significant amount of calories and is not suitable for weight loss and getting rid of fat on the abdomen. To do this, you will need it.

What gives a plank?

The main plus bar is that this exercise develops, thus strengthening muscle corset. In addition, the correctly executed bar improves the neuromuscular bond between the brain and muscles, allowing further, for example, when performing others power exercises, strain the press exclusively with the effort of the will.

However, it is important to recall once again that the Planck only strengthens the press (which, indirectly, can lead to a decrease in waist girth, if abdominal muscles have been stretched), but at all. In addition, the plank with incorrect technician Definitely gives more minuses than pluses - especially with regular exercise.

How to learn to make a bar?

To do the exercise, the plank with the right technique must be lined in the position of the rack on the elbows or on the hands, keeping and sensing the tension of the muscles of the press, hips, hands and chest. Exercise Exercises It is recommended to start with the easiest variation on the elongated hands and the "15 seconds of the Plank + 30 seconds" mode, which is totaling 3-4 repetitions of the cycle.

At the same time, it is necessary not just to strive for a constant increase in the time of staying in the bar (or transition to a more complex variation), but first of all pay attention to whether you do this exercise correctly or not. It is important to constantly remember that incorrect execution Planks can easily cause development, back and lower back.

Types of Exercise Planck

Plank on bonded hands - One of the easiest options for exercising a plank, suitable beginners for learning the right technique. The elbows are exactly under the shoulders, the legs are straight. When performing, do not lift the pelvis too high and make sure that the tailbone watches strictly back. Try not to twist your head (it can provoke pain in the neck) and watch only down or ahead.

Planck on the elbows - Classic space exercise plank. At first, lock the shoulders, as far as possible by pressing them to the body and pulling a slightly toward the waist, pulling the chest forward. Then, straining the muscles of the press and buttocks, take off the earth, pulling the body into the line and directing the cock back. Focus weight on socks and bent in elbows. During the exercise, follow the breathing and constant.

Side Plank on the elbow - Complete exercise option. Lying on the side, legs either one on the other or one before the other. Enter on the left elbow, lifting the body, holding the right hand on the right side. Straightening muscles of the press smoothly lift the pelvis up, pulling the body into a straight line. Make sure that the buttocks do not lead the body back by breaking the balance.

Side Plank on a straight arm - The most complex variant of the plank. The housing is pulled in line, legs are either one to another, or one before the other. Enroll on the elbow, then slowly straighten your hand, placing body weight not on the wrist, but evenly throughout the open palm. The second hand can also be straightened up to complicate the exercise.

Strike Exercise Program

Recall once again that the main purpose of the exercise of the Planck is not at all a continuous increase in the complexity of the exercise or the ability to be in it for a long time - the main sense of the plank is to develop the ability to consciously involve direct abdominal muscles to work to maintain a fixed position.

Perform a bar 3-4 times a week:

Newbies: 15 seconds x 3 approach
Advanced: 30 seconds x 3-4 approach
Prof: 60 seconds x 4-5 approaches

The result of the daily exercise for several months.

Error performing exercise

The most common errors when performing a plank exercise is an excessive rise of the buttocks up, as well as the wrong position of the hands and creating an excessive load on the shoulders and wrists. Proper technique implies a slight "twisting" pelvis, in which the tailbone is sent back - it transfers the load from the loin and the back to the abdominal muscles.

It is also important to press the shoulders to the housing as much as possible, involving the muscles of the top of the back and breast muscles - The spine straight, the chest is revealed and looks more like ahead, and not down. If you are a novice and perform a plank on the elongated hands, also pay attention to evenly distribute weight over the palm, and not just put pressure on the wrist.

Planck: Contraindications

In case you are experiencing any back pain (especially in its lower part), exercise a strap under the supervision capable of correcting your technique. Also, additional accuracy in the execution of the bar will need to be needed by the spinal injuries, shoulder or elbow joints, as well as wrists.

Remember and that despite the fact that the plank is effective exercise To improve the posture and strengthening the muscles of the press, even the slightest errors in its execution are able to lead to the development of chronic pains in the neck and in the back. If possible, always try to personally consult with the trainer to make sure whether you do the bar correctly or not.

***

The tightened and relief belly requires both the development of a direct abdominal muscle with the help of twists and other dynamic exercises on the press and the study of the internal muscles of the abdomen by fixed (static) exercises. The best such exercise is a plank. but proper technique Performing a plank plays a decisive role in achieving the result.

Floor? There are a lot of options for this exercise: from classic to complicated.

With regular execution you can increase muscular tone and reset overweight. About how to do the exercise plank, it will be discussed.

What is needed?

The bar is considered an isometric exercise, during which the muscles are not reduced, but simply strain, the body remains fixed. This charging forms muscular corset, as it acts on the deep muscles of the abdominal press. With this exercise, you can remove the sagging.

All you need is to hang over the surface on your arms and socks. If you are hard to do, you do everything correctly. The duration of hanging for beginners is no more than one, two minutes, with time the load increases. Subject to regular execution, the first results are noticeable after 14 days. The body becomes tightened and elegant.

Who is contraindicated?

This exercise is suitable for everyone who has no such health problems:

cardiovascular diseases;
intervertebral hernia;
cesarean section;
the injury of the spinal column;
damage to the key joints of the hands.

Performing a bar, follow the sensations, you should not feel pain, only tension.

Types of exercise

Rules for performing a classic plank

For the effectiveness of classes, it is necessary to properly hold your own body. Parentality of actions:

Plunge on the stomach;
Bend hands at a right angle (90 °);
Eat into the floor with elbows and socks;
Elbows do not go beyond the shoulder level (shoulder - elbow parallel);
The body should be even like a stick and stand in voltage before the timer signal.

Execution technique:

The feet shifted, so the load on the abdominal press will be greater.
The legs straighten and strain, thanks to which the abdominal (straight) muscle holds the lower back from the flexing.
Buttock muscles must be strained until the end of the exercise.
Position lumbar Department - This is the most important moment! Flat loaf without deflection is the right position.
As for the abdomen, it must be drawn and tighten to. This situation is preserved until the end of the exercise, breathing at the same time.
Elbows at the shoulder level, it will protect them from overload. But if you are ready to increase the load, then put forward them forward.

Perform a bar on exhalation And hold to the set time. Beginners can withstand 15 seconds, but then the duration need to be increased to 3 minutes and more (in accordance with physical preparation).

For beginners, an excellent start is 15 seconds, then 25 seconds and so up to minute.

Active muscles during the plank are deep muscles, spine, pelvis and honeycomb. The main thing is to stand right and smoothly breathe.

Straightfight

Right position: Stand on the width of the shoulders.
Belly tighten to the root.
Squeeze the buttocks.
Exhale and gradually lower the torso down.
Enter the palms about the floor and move the bulk of the mass.
Breathe exactly and feel like the muscles of the abdominal press hold the body.

Head is straight (not falling on the chest), and the shoulders are painted. Brush (at right angles) at the level elbow Sustavaand elbows - shoulders in parallel. The muscles of the belly are stressful, and the back is smooth, you can imagine that you are the plank.

On two supports

Intensely, the muscles of the abdominal press work intensively This is explained by the fact that the body is held on two supports, and to maintain equilibrium it is necessary to strain more.

Packaged performance:

You need to lie on the right side and rely on the elbow, which is at the level with the shoulder, the legs are smooth.
The left hand can be raised or put on the waist.
Exhale, strain the muscles of the abdomen and slowly lift the buttocks up, leaning on the feet and elbows.
Torso is smooth like a stick.

The duration of the exercise is from 35 to 50 seconds.

Abdomen's oblique muscles, delta, chest, buttock and femoral muscles are reduced.

It is possible to strengthen the muscles of the whole body if you do this exercise daily for 2 to 3 minutes. Alleviate the load can be lifted on the knees.

For advanced athletes who easily perform a bar on two supports and withstand more than 3 minutes, there are complicated rack options.

With a lifting of the foot

The main secret - the reference points becomes less, as a result, the muscles of the abdominal press, back, buttocks and hollows are reduced intensively.

Stages of exercise:

Source position - Rack on the elbows, as in classic version Planks.
The stomach is drawn, the loin is even.
Keeping the position, slowly raise a smooth leg over your head.
Sock pull to yourself.
Zrush in such a posture as you can and change your leg.

The bar with a lifting of the leg can be performed after classic.

Follow the lower back, it must be smooth.

If something fails - take a break and try again.

With a raising of the hands

This is a difficult version, as to keep the balance on one hand is hard.

The initial position is on the elbows. Fix the lower back and pull the stomach to the root. The position of the housing should remain unchanged. Gradually pull your hand in front of yourself, withstanding the position of 30 seconds, stand up on another hand.

On the side with complication

This is the most complex variant of the bar from all submitted. The side muscles of the abdomen, the waist, buttocks and hollows are reduced.

You need to lie on the side, the legs are smooth and connected. Enter on the elbow, which is placed in parallel shoulder. Without disturbing position, slowly raise your hand and leg. Zrush in this position, as far as the strength is enough, then turn over and repeat.

With phytball

To perform this exercise, enact the limbs about the ball. This option is more functional option, since with the help of the ball you train the balance,balancing on it. If you constantly fall, then byte the ball about the furniture, the wall or practice to make a classic bar.

Parentality of actions:

Stand on your knees, go by elbows about the ball.
Ride with the phytball forward until the back is leveled.
Then you need to straighten your legs.
Shoulders straightens.
Zrush in this position 5 seconds.
Bend your knees, relax and repeat the exercise.

The daily rate is 4 approaches 10 - 20 times.

In this embodiment, leg exercises are based on phytball:

Enact about the ball with the legs.
Palm parallel shoulders.
Align, without a deflection in the lumbar department.
Zrush in this position for 1 minute.
At the same time you can perform pressing from the floor.

Inverted Planck

Sit on the floor.
Hands near Berder.
Strain the lower back, legs and buttocks.
Slowly raise the pelvis, so that your body forms a smooth clear line.

Training program

The bar can complicate additional exercises:

Classic rack - raise your arms or legs.
Rack on the side - raise your feet.
Planck on smooth hands - bend your leg and pull it up to your chest, take turns for the left and right limb.

A set of exercises for 5 minutes:

1 minute - classic plank.
20 seconds - a rack with a lift of the left hand.
20 seconds - an exercise with the right hand.
20 seconds - a rack with a lifting of the left leg.
20 seconds - an exercise with a raised right leg.
20 seconds - a plank on the right side.
20 seconds - a plank on the left side.
1 minute - plank with straight hands with knees tightening to the chest.
1 minute - static stretching.

Video: Planck Marathon

results

Taped buttocks

Systematic execution even the usual bar guarantees strong and taped buttocks After 14 days of classes. A regular rack with a lifting of the leg will save you from orange peel.

Strong back

All variants of the bar are aimed at strengthening the muscles of the lower back, neck and delt. With the help of these exercises, osteochondrosis is prevented, and pain in the top of the back after a heavy bag or seating in one position at the table disappear. The shoulders are strengthened and become more attractive.

Beautiful legs

Feet are the reference points in the exercise, when performing almost all the muscles tense.

Elegant waist

During training, the lower, side muscles of the press are working and fat is burned. To enhance the effect, pull the stomach. It is necessary to breathe exactly.

Relief hands

Hands are also the support points that is shifted part of the total body weight. They are constantly tense, and, it means that they work. Especially highlighted biceps and triceps. As a result, you get strong, but graceful hands.

The most common mistakes

the lumbar department begins;
buttocks rise;
hands not at the level of shoulders, but in front of the case;
feet at a distance;
head is lowered down.