Planck Exercise Scheme. How to do the exercise "Planck" at home

Beginner athletes are interested in knowing whether the plank helps to lose weight and what benefits it brings the body muscles. Regular exercise is a positive effect on all muscle groups. For gymnastics, there are two minutes for gymnastics, which will make the waist with an accurate, steel press, and the buttocks with elastic and without signs of cellulite. The rack looks simple, but has its secrets and performance features. It is worth learn about them in more detail.

What is Planck

The most famous weight loss exercise is able to pull the body muscles at regular execution in just two minutes per day. It is suitable for busy people who have no time for a full-fledged training, for which the ideal figure remains unattainable. The efficiency of the rack coaches are compared with the clockwork in the fitness room - when performing external and internal muscles, legs, backs, press and spine are involved.

Is it possible to lose weight with the help of exercise

The universal exercise is considered to be a slimming plan, involving each body muscle, toning and tightening the skin. It works, it does not require special equipment for its execution, it is done for the minimum time, and the place to find it easy. Lose weight with her will succeed, but provided compliance with the right technique, combinations with cardionargoes and diets.

Does it help to remove the belly

Very effective is a plank for the press, which works on the front, inner oblique, transverse press and the straight muscle of the abdomen. Proper regular exercise reduces abdomen, muscles tones. The waist becomes slim, the back is strengthened, a beautiful posture appears, the neck is pulled out, becomes an expressive line of shoulders. With a daily rack, fat deposits burn.

For Yagoditz

No less efficiently running a rack for the buttocks: it strengthens the hips, pulls them up, gives the tone. With sedentary work, there is no doubt, whether this kind of training helps to lose weight - it does it and quite efficiently. A simple type of exercise makes the buttocks with elastic, eliminates cellulite by increasing blood circulation in problem areas. A complicated plank with a leg lifting up improves the shape of the buttocks, works on deeply lying muscles, which speeds up the burning process of fat.

What gives a stand

Invaluable is the use of static training for weight loss as exercises that you need to perform only two minutes a day. The body is alone, but involves the deeper lying muscles. Here are some options for the rack:

amplification of metabolism in problem areas;
pulling up body contours;
strengthening blood circulation, fast fat splitting process;
increasing flexibility, endurance;
elastic buttocks, flat stomach;
elevation of cellulite;
helps to lose weight, get rid of extra kilograms;
improving body relief.

The damage here can only be with the wrong execution - pain in the back, lower back, neck. First time after execution, deeply lying muscles will be hurt, which are not accustomed to get a load in the usual condition. Massage, hot bath, uniform loads on the whole body helps to get rid of them. With incorrect muscle tension, pinching may occur - follow the accuracy of the execution of the rack in order to avoid harm.

What muscles work

The exercise is considered not insulating, not specifically directed on the press or back. The coaches call it a lining, isometric and static (without the movement of the joints). To understand the execution process, you should familiarize themselves what muscles work:

Cor - Abdominal, dorsal. The rack is focused on the spinal extensor, direct and transverse abdominal muscles. There are muscle groups in her neck (trapezoids), helping the posture and support for the neck during sedentary work.
Shoulders - Status improves muscle performance. When holding the upper part of the case on the elbows, the two-headed shoulder muscles participate in the work, which helps develop biceps.
Breast - breasts gets a small load.
Press work the main muscles of the abdomen.
Buttocks, hips, calfs - hold the body in the rack, without giving him to sign.

How to do

At the very beginning of the exercise, you should familiarize yourself with how to stand right to lose weight quickly. Working with its own weight always leads to loss of extra kilograms. In practice, the correct execution comes down to the following steps:

Put the rug, make the stop lying.
Pull the body, go on the elbows and forearm, bending them at right angles. Feet should stand on foot socks.
Keep your back flat, ideally a straight line passes between your head and legs.
Strain the press, follow the lack of copper of the middle department and protrusion of the buttocks up.
Hold on a minute, repeat five times.

For beginners

The charm will seem the plank for weight loss for beginners, it is hard. First, few people can simultane longer half a minute. Newbies are recommended to stand 10-15 seconds and gradually bring the time to normal. When you first execute, find the mirror wall to see your body in reflection and eliminate errors. To facilitate, you can try an easy way with bent knees or compressed in a fist with palms.

Several useful rules when doing exercise beginners to obtain a quick effect:

make it daily, a couple of times;
hold in the rack for a couple of seconds longer;
to strengthen the muscles, press, pull up, squat and perform the drawing;
the first time helps the orientation for a while, and on the feeling - to stand before the appearance of burning on the stomach to lose weight guaranteed.

For men

Useful is the exercise for men, it provides the following positive effect:

trains endurance;
creates relief;
strengthens legs, hips, buttocks;
improves posture, the state of the spine, eliminates osteochondrosis;
removes pain in the lumbar department;
ideal for drying process for excess fat;
trains a sense of equilibrium;
heat the body entirely.

Men are useful to perform a traditional rack on elbows or straight hands. The knee exercise is suitable only for beginners - it does not give such effective as traditional, therefore it is rare. The most difficult is the side, which you first need to do in statics, and then complicate the leg dilution on the sides. For the study of the back, the option with a support for one elbow is suitable, and the housing - with a raised foot.

For women

Complex first, but easy as you get used, the exercise for women will immediately use several muscle groupings and strengthens the heart with vessels. For a female body, a classic version is suitable on the elongated hands, sideline and with the movement of the legs. There are varieties on the ball and knees. Women training gives:

strengthening the press - makes the muscles that are deeply lying are responsible for "cubes";
reduces back pain - reduces the sharpness, frequency of sensations due to the flexibility and strength of the spine;
training muscles of the back, the complex strengthens the bone skeleton;
develops flexibility, elasticity of clavicle, blades (the most hard-to-reach muscles);
the side stand stretches the sick muscles of the press is not worse than Pilates;
improves mood;
strengthens equilibrium, makes posture smooth.

How to perform a rack

In order for the weight loss exercise only the benefit, it is worth finding out the main mistakes of athletes in the photo performing it at home:

relaxing belly, buttocks, legs - it strains the lower back and leads to injuries;
weight transfer to elbows - as a result, not all muscles are loaded, it will not be possible to lose weight.

There are basic rules telling how to keep the bar to lose weight quickly and without harm to the body:

rely on the hands and fingers of the legs, keep your legs together, not spreading not to get injured knees;
tighten the buttocks, strain the press, hips. Keep smoothly, not falling down, do not swing the body;
relax muscles only after leaving the rack - all the time of holding the body in it they must be tense;
the start serves a 10-second execution, add five seconds every day and get to two minutes;
do not shown your head too low and do not throw it up;
do not strive to quickly reach the specified time - it is important not speed, but quality.

On elbows

The classic stand on the elbows requires the presence of a rug as an additional accessory. Estate it, better in front of the mirror, lie face down, breathe deeply and exhale. With exhale, bend the elbows at right angles, take the stop lying. Elbows place under the forearms, pull the body as a string, go on the fingers of the legs. Tighten the buttocks, stomach, hips, mentally stretched out an elongated line from the head to the heels, keep as long as possible.

Inverse

A more complex is considered a physical exercise. Rear or reverse plank. Sit on the rug for her, straighten your feet. Palms, go about the floor, put them under the shoulders, squeeze the buttocks and hips, climb the body up. With the severity of the execution, transfer to the elbows. Hold on the minute by following the horizontal body of the body from the shoulders to the heels in the mirror. Repeat five times.

On hands

The assistant in strengthening the shoulder belt and toning of biceps will be a plank on straight hands. Stand on the rug on all fours, go around the palms about the floor, put them under your shoulders. You need to raise your knees, stacking to push up. Spread strain, put your feet on your shoulders or already. Keep straight, stomach. Do not burn the lower back, strain the buttocks.

Side

Such an option makes the sink muscle muscles work, because in this position the belly takes more active participation to support coordination:

Lie on the side, on the exhale, put the elbow under the shoulder, hand on the thigh, stretch your feet.
Before the maximum, squeeze the press and buttocks, lift the pelvis.
Stretch a straight line, hold on to half a minute.
Do not burn the lower back, follow the tension of the muscles.

How much should be standing to be the result

The minimum time showing how much it is necessary to stand depends on the level of preparation. Beginners will suit 10-15 seconds, and two, five or 10 minutes professionals. There are schemes of supersets from several types of slats with alternating exercises that help even better work out all muscle groups and achieve a result of weight loss. Classes for up to 6-7 minutes.

How many times a day to do

The answer to the question of how much approaches a day should be done, the feeling of engaged in the day. If he has a free moment, you can exercise as often as you need. At least once daily, the maximum is limited to the endurance of a girl or a man. It is possible to conduct a program in the morning as charging, during the day or evening, arrange breaks during the workers everyday life. Permanent execution of the rack helps to lose weight faster than a month.

Contraindications

In addition to obvious benefit, there are contraindications under which the exercise cannot be done:

intervertebral hernia;
spinal injuries, neck, pinching of nerves or vertebrae;
pregnancy;
postoperative period.

Video

One of the varieties of the straight and side planks - there is a rack on the elbows.

Let's discuss what the advantage of the plank on the elbows compared to the stand on the elbows. When and how to do it?

What plank is better and more complicated on elbows or elbowed hands and why? Why do you need a plank on the elbows and what does it give with regular execution? What will you feel performing the bar regularly?

We recommend fans of the plank to find women and men. The article will have reviews and videos with recommendations.

How to lose weight in the face to appear cheeks and sleeved cheeks, detailed advice await you.

What is the difference between the rack in the bar on the elbows from the exercise on straight hands?

To understand in detail, take a look at the top of the photo, you see the straight and side bar. Look at the differences by making an emphasis on hand.

Hand setting is the key point, namely in the counter on the elbows the weight of the body is distributed between the elbows and socks, while in the bar on the straight hand stops on the brushes and socks of the legs.

Photo rack

Take a look at the photo, body position and emphasis. The elbows are bent and to the elbow joint lie on the floor to repeat this pose, stand up and go on the elbow, and then straighten the legs by focusing on the socks one.

How to do?

Take a look at the photo, and, B, with the errors that make newcomers, so let's describe in detail the original position and rule rules. Consider the picture carefully, the correct execution is shown on the lowest.

Primary position:

Take the right starting position: the focus on the elbows at the same time the elbow joint is exactly under the shoulders and amounts to the forearm 90 C.
The spin is flat, does not fail and the arc is not wounded, the belly is drawn. Shoulders, back, hips on the same line.
The head is not lowered down and not raised up, but is a continuation of the straight line of the back.
There is no deflection in the back.
Makushka stretch forward, i.e. The head is not trapped back, and the look downward is directed or forward, and the buttocks are directed down.
The belly is drawn.
I breathe exactly and calmly, the breath is not delayed.

Proper technique:

Before the start of the exercise, after meals, there should be at least an hour.
Prepare yourself a rug or suit the carpet, tight and soft so that no elbows neither knees did not hurt.
Naked sex or towel is not the best options, painful sensations will not be avoided.

Be sure to warm up before performing a plank complex.

Therapeutic

Here emphasis on the elbows and knees, the position of the body recorded and stand in the bar 30 seconds, then rest.

Repeat 5-6 approaches of 30 seconds, provided that you already perform it not the first time, otherwise 1-2 times enough.

Classical

Fixing the correct position of the body, extending the legs in turn from the position lying down to the plank position and relying on the leg socks.

Important: standing on the elbows do not cross hands or lay your fingers into the castle, look strictly in front of you. Squeeze your hands in the fists or put the palms down in front of yourself.

Please note that your casing with elbows is an angle of 90 s, i.e. Elbows strictly under the forearms to remove all clamps in the back, slightly pull the rug on yourself already standing in the bar. Watch your hands do not come forward or backward.

Check the position of the blades, for this make a circular movement shoulders.

Secret: Wide leggings facilitates the exercise, and the narrow will be more complex option.

Therefore, the correct laying of the legs will be: And on the top of the knees of legs, and widely placed and narrow, but beginners it is worth trying a widely divorced option and move to narrow gradually when the heels are close to each other, and the socks are divorced.

It is important to breathe smoothly and calmly concentrating on the work of the muscles and checking if you have where the clamps do not have and correctly do the exercise.

Detailed analysis of the direct slap on the elbows from Milena Poznyak in the video:

Side

Having mastered the straight plate moving to the side.

I.P. To lie on the side, then leaning on the elbow to raise the body and dilute the legs or put on each other.

The body is on the weight, having two points of the support - it is the elbow and feet (lateral part). Free hand raised smoothly up or bent and stands on the belt. At the same time, the fingers are collected in a fist. We can be in this position as much as you can, with the pelvis do not raise and do not lower, keep one straight line.

Watch straight in front of yourself without raising not lowering head. Breathing is smooth and calm, breathing through the nose, exhale through the mouth. Case, legs and head - smooth line. The legs are crossed can be slightly divorced at the bottom.

The duration of the side plank is about 30 seconds on one side, then drop by 2 elbows and turn into the side on the second side and to simult another 30 seconds.

Video on the elbow side stand:

How do you check if you do?

There are accessible and simple 2 ways:

1.Photo

Use the help of relatives, loved ones or friends or install the camera or phone so that you are in the frame completely, bring up and secure the technique. Set the auto shooting for 20-30 seconds so that you have time to get up and be sure to shoot a beep.

Having done a photo, make the analysis of your rack and correct errors.

Compare your photo with the correct exercise, adjust with the mirror or sensations are not true moments.

2.Merkalo

Stand in the bar so that the mirror is on the side of you and you could turn your head to see your entire body.

Turn the head on the side and follow the important moments:

If you want to accurately be confident in the correctness of the bar, contact your fitness room or gym for consultation.

Before eating or after

In any case, water is needed.

Be sure to drink a glass of water before meals or an empty stomach, so that the water balance is to fill after sleep.

After a meal, must pass from 1-2 hours and only then it is worth performing a bar, because The process of digesting food requires the resources of the body. And starting to perform the bar you make blood outflow from the stomach, directing it into the muscles, which is very bad for digesting food.

It is advisable to make an empty stomach for those who want to burn fat, as any physical activity goes at the expense of fats.

In footwear or without

Focus on your feelings, as you noticed someone makes a bar in shoes, someone without. For the final decision making, try to perform in shoes and without.

At the same time, concentrate on the tension of the press, but also keep track of your feelings in the feet and on socks.

When performing exercise in shoes, discomfort will be less due to the best stop and lack of slip, as it may be in socks or barefoot.

Experiment and with the floor, if you have a laminate and a rug, where you are more comfortable?

With a strong slide of the stop, pain may occur in the feet, in this case, make an option in shoes or knees.

Decisive and final will be your feeling during execution and after.

What is the best plank on elbows or straight hands?

What plank is better, more difficult, more efficient? Immediately need to clarify the purpose of the exercise - this may be: reduce weight, increasing endurance, decrease in the volume of waist and hips, improving the muscles of the back, hands ...

Since both exercises are a modification of a direct slat, the emphasis goes to the hands, namely, all the muscles of the press, back, buttocks, thighs, hands are involved on the elongated hands, are involved in the hands, buttocks, thighs, hands: brushes, elbows, forearm and elbow joint.

After performing an exercise on the elbows, there is no such load, and the bulk of the body is distributed between the elbows and socks, which allows you to remove the load with the brushes and allows people with discomfort when performing a plank or diseases to perform this exercise.

Performing on the elongated hands is suitable for experienced people, if it is difficult for you to stand in the bar on the elbows less than 30 seconds, then you have a new level, so use a simplified version.

For those who want to quickly develop the endurance of their body use dynamic strips.

The easiest option is the transition from the plank on the elbows to the bar on the elongated hands or the transfer of the body into one hand and two legs, while the liberated hand makes cotton on the floor.

Another option, become a bar on the elbows, stood a few seconds and tried to go to the elongated hands, alternately blending in the elbow joint.

What is more complicated and why?

Let's deal with what muscles work in both exercises.

We will analyze the integrated muscles in the photo.
Consider attentively photo of the plank on the elbows straight and side.

The following 2 photos are integrated muscles when the rack on the elbows.

Analyzing the photos we see that more muscles are involved in the second two photos, which means it will be more difficult to fulfill and more effectively load the whole body.

How much to keep?

In various sources, there are different starting data from 30 seconds to 1 minute, but such numbers will not fit the newcomer, as a person with weak muscles of the hands and the bark either the big weight at the very beginning of the training will simply flash no more than 10-15 seconds.

How to make a table to perform a rack:

bringing several muscle groups into the tone;
reduction of injuries due to the end of the elbow;
"Pulling out the abdomen inside, as well as the slimming of the whole body;
static exercise Working in deep muscles;
strengthens the spine and aligns posture;
increase the speed of metabolism, due to an increase in muscle mass;
on the elbows is less traumatic compared to the plank on straightened hands;
for performance, expensive simulators are not required, but at the same time large muscle groups are involved.

Despite the fact that the bar is praised on all the frets, there are opponents of this exercise that it is harmful.

Is the plank harmful?

It is clear that how any exercise it has a number of contraindications, breaking them and performing - this can lead to harmful consequences, let's understand more.

Planck can harm if you have:

And also with incorrect execution, there is a risk of injury.

The opinion of Dr. Bubnovsky on the dangers of a plank:

What is needed for?

Realizing that a more complex option is a plank on straightened hands, yet we recommend using a bar on the elbows for beginners, making a simplified version.

It is perfect for modifications and various changes, as well as dynamic slats on the side and direct, thanks to a stable rack.

All functions with which the plank remains and this.

Video about the benefits of the plank:

What will you feel performing an exercise?

Beginners after the start of execution will feel the trembling in the whole body somewhere in 10-15 seconds. Continuing to stand, feel the light weight in the lower back, at this time it is important to keep track of the position of the pelvis and not to get a back, do not get it down. Try to keep the press in tension.

If the sensations become painful, stop performing the bar and pull the spine and fall forward on the bent legs.

Such a stretching to do after each plank approach.

If you felt discomfort on socks, then perform an exercise in sports shoes.

Urgently! New facts!

According to new studies, the fact that we used to strive to the rack in the bar 2-5 minutes are wrong!

It turns out to get the result, even 10 seconds, it is clear that 1 approach in a few seconds will not make a super press.

From here, it turns out that approaches should be a few, as well as the options of the planks.

Why?

In this video, blogger Dmitry Glebov explains in detail all aspects:

Now you know the technique and the implementation methodology, and you can also try to perform it at home.

We wish you successfully train and achieve the goal - the body of your dreams!

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

With regular execution, you can increase muscle tone and reset extra kilograms. 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.
The position of the lumbar department is the most important point! 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 of elbow joint, and 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:

The initial position is the rack on the elbows, as in the classic version of the bar.
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 fulfillment Even the usual bar guarantees strong and taut 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.

I am glad to welcome beginners and actively continuing! Exercise Planck - today about him, yes.

On the calendar - Wednesday, which means the technical day and the corresponding note on the project "". Today we will strengthen the muscle corset of the abdominal muscles with the help of one simple, but very effective exercise. By reading, you will learn all about the technique of its execution, mistakes and training program for creating a steel press.

So let's start our narration.

Exercise plank. What, why and why?

Very often in the hall I have to observe such a picture - newcomers come and immediately first work begins to drop the press with standard exercises, such as twisting on a roman bench or side twisting in the simulator for. Undoubtedly, the abdominal muscles are a very important and indicative muscular group, but it is not necessary to work with it by the template standard. You can move away from these cliches and try something new and relatively different, in particular, the exercise of the plank. It is intended to create a tough muscle belly corset and strengthen the foundation called the cortex muscles.

It is also worth saying that this is precisely not an imperfect, but the formative, strengthening exercise, and therefore does not be due to popularity among visitors of the gym. In connection with such injustice, I decided to consider this hermit :).

As usual, let's start with the consideration of the muscular satin, or rather those muscles that take over the load.

As you can see, the exercise of the bar is not insulating, and it is not aimed at the top / bottom or some other abdominal press departments. It can be called a basic stuffing for all abdominal muscles. If you deepen into technical details, then the plank refers to the class of isometric exercises, i.e. It is static and does not cause the movement of the joints.

Note:
Further narration on the topic Exercise Plank will be carried out in the form of a small sublapse

Main advantages

It develops many body characteristics of the athlete, for example:

№1. Strengthening and development of force

Exercise plank - unique, it (including) allows you to develop a few muscular groups at once.

The main effect of it is the strengthening of the muscles of the bark, in particular - theabdomomominal and muscles of the back. First of all, an exercise is oriented on Erector Spinae (spinal extensor), straight and transverse abdominal muscles. With proper execution, the main muscle groups in the neck under the name of the trapezium are operating. They help posture - support the neck of a person if he spends over time for sitting (work for PC, office work).

The execution of the plank allows to strengthen the shoulder muscles, thereby improving their performance, for example, in such an exercise, as from the floor. Holding the upper part of the body in the arms allows you to actively turn on the work of the two-headed arm of the shoulder, which helps the development of the biceps.

If you go down down, then the following muscle groups develop their strengths.

Breast muscles also participate in work and get their burden. Exercise perfectly strengthens the muscles of the press (what a news:)). The bottom of the back also plays an important role in keeping the position of the plank. Moving along the body, we approach such muscle groups as buttocks, thighs and calfs.

So, the plank contributes to the power development and strengthening of many muscle groups. Rarely what exercise without using simulators allows you to do this.

№2. Mental concentration

The psychological aspect of the exercise is also very important. When performing a plank, a person needs to concentrate, focus on purpose (Hold the body horizontally as long as possible) And to show character - either to merge and peck the nose, or to simultaneously expire to the specified time.

Excellent exercise, which, in addition to the strengthening of a large number of muscles, allows you to train your mental characteristics to train your mental characteristics.

Number 3. Stretching

As a result of the sediment, the muscles are riveted and compressed. Holding the bar will allow pulling many muscles and remove the tension from them.

№4. Aesthetic species

The exercise is an excellent tool for those who want to influence their waist - pull up the belly, make the abdominal wall more compact. The plank helps in improving the waist, but does not eliminate the regime, balanced diet and various forms of cardio activity, are the main instruments for the "cleaning" of the abdomen.

Actually, they dealt with the benefits, now go ...

Exercise Plank: Implementation Technique

In theory and in practice, the plank requires that you are cumulatively strained (cut) the muscles of the bark while you hold your own body weight in your hands (elbows and forearms) and fingers. The execution technique consists of the following steps.

Step number 1.

Find a mirror wall in the fitness facility (or at home). Put the gymnastic fitness rug on the floor, take a horizontal position - stop lying.

Step number 2.

Pull the body, relying on two reference points - elbows / forearm (Bend your hands to the corner in 90 degrees) And foot socks.

Step№3.

Keep your back flat so that you can mentally spend a straight line from your head to toe. Strain the abdominal muscles and make sure that the average department does not resist in the middle, and the fifth point did not succeed up.

Step number 4.

Hold in this position on 30-60 Seconds and execute 3-5 repetitions.

Technically, the plank includes compliance with all the following rules.

In the picture version, this exercise looks like this.

Often, the exercise of the plank is recommended as a therapeutic exercise to strengthen the muscles of the back. (for example, after injury). In this case, the course consists of 10 days with "duration of freezing" from 30 Seconds before 1,5 Minutes.

At first glance, it may seem that the exercise from the series "Do not Bay Lyzhech!" - However, it is not. Not every person can overcome the bar from the first time 30 seconds. Of course, you need to start with small and hold the horizon as longer as possible. In particular, to increase the deduction time, use the following tips:

practice exercise several times a day, trying to hold a little position every time (even a few seconds) more;
use auxiliary exercises - push ups and (or Top Block Tract)to strengthen the profile muscles involved in the bar;
squats and raznaya traction will also help strengthen the bottom of the back and the muscles of the bark.

Note:
If you lack the muscular corset of the belly to perform a classic bar, then you can practice a lightweight option - with bent knees. If you hold the position more 2 -x minutes, then you can go to more advanced variations of the exercise.

When performing a plank, you can look at the time, but it is best to focus on sensations - i.e. As soon as they felt the beginning of burning in the abdomen, you can stop repeat.

Exercise Plank: Variations

As your training, the usual plank will seem to you with a sprue business, and then the following complicated variations of this exercise will be useful.

№1. Plank and push up

Take the position of the classic plank (a). Raise your body to the top position of push-ups due to the hand (b). Hold at the top point (s), then change the direction of movement and return to the focus on the elbows. it 1 Repeated

№2. Planck with a jump

Take the position of the classic plank (a). Jump slightly, collecting legs on the sides (b). Make sure your upper body does not rotate. Return the legs to the starting position. it 1 Repeated

Number 3. Planck with hand

Take the position of the classic plank (a). Raise and straighten your left hand while holding it so that it is parallel to the rest of the body (B). Return to the original position, then lift the right hand, repeat the set number of times.

№4. Overgoing Planck

Take the position of the classic plank (A). Turn to the left side into the side bar (B), delay on 10 seconds. Then turn on the right side and run the right side plank, delay on 10 Seconds (c). it 1 Repeated Return to IP and repeat.

№5. Side Plank with Turning Case

Take the position of the side plank so that the right hand is right above you and was perpendicular to the floor (a). Skip your hand under the torso (b). Raise your hand back to IP. it 1 Repeated Roll over the other side and repeat.

№6. Planck on straight hands with drop forward

Take the stop lying on the elongated hands (a). Transfer your right foot forward and put it next to the right hand (or so close, as you can, (b)). Follow the hips - they do not have to sag or leave much up. Return the leg in the IP, repeat from the left foot. it 1 Repeated

№7. Planck on phytball and bench

Place your legs on the bench, and your forearms will be sick. Your body should form a straight line with your shoulders and ankles. Lock in this position throughout 60 seconds.

Use these variations as you progress in a classic style.

Note:
Isometric exercises can cause blood pressure lifting, so if you have cardiovascular problems, you need to abandon the execution of the strap exercise.

In conclusion I would like to bring a simple 5 -Mine complex for every day. Perform it, and then your bark muscles will be steel, like iron :).

Well, somehow, it remains to summarize all this damnation information and make the appropriate conclusions.

Afterword

Exercise plank, nice to meet you! It is considered the most effective for creating a hard muscle corset of the press. Strengthening the latter will help well sprive in other exercises, where you need good stabilization and support for the body, for example, or. The theory is completed, you can proceed to practice, went!

PS. Not limited to read only, actively ask questions, unsubscribe comments and other different things.

PPS. Help the project? Then leave a link to it in the status of your social network - plus 100 Points for karma, guaranteed.

With respect and appreciation, Protasov Dmitry.

Or active training of another kind of static exercises, such as a plank.

What is useful to the plank

What such a bar is a static exercise, when performing the person's body is completely intense, holding its own. Insofar as during the classes, the main thing to keep the body is directly involved in the process of a large muscle group:

with a direct and side bar, the straight and oblique muscles of the abdomen are being worked out;
lumbar department, back (large square, straightening), (belt);
triceps, biceps and shoulder muscles;
big breast, front gear and deltoid;
barber muscles (straight, tailoring and intermediate), calf and muloberts.

Popular embodiments

There are several varieties, their difference in exposure zones and in the power of the load. It should be selected for yourself, focusing on the problem zone that you want to tighten.

On straight hands

We'll figure it out how to stand in the bar correctly. Take the position from it to climb on the elongated hands. Palm on the floor on the width, lowered, and in the floor. In this posture, the spine is most striking as much as possible to achieve the result. Feet straight, knees straightened, focus on fingertips. Everyone must be tense, the body stretched out the string.

On elbows

Rack on the elbows is performed with the same conditions as the strap on straight hands. Buttocks, press and legs should also be strained. Elbows on the width of shoulders, slightly divorced for convenience, palm can be folded into the triangle lock, distributing, thus load. Neck relaxed, straight, look in front of you. To strengthen the effect of working buttocks, you can fold together.

Elbow straight hand

Complete Exercise Option:

from the position lying on the stretched hands;
then we go down to the elbow bends alternately (right-left);
from the position on the elbows alternately climb the elongated hands;
repeat 5 times (for beginner).

Basic errors when performing

The bar must be done correctly so that the exercise benefits, and not harm. Before performing, it is desirable to warm up the muscles, especially the neck, which is easily injured.
Consider a list of errors during the class:

Incorrect position of the elbows relative to the shoulders.
Incorrect load distribution: only on elbow bends, relaxing the rest of the body.
Signing the lumbar department.
Non-equivalent respiratory rhythm.
The incorrect position of the head and the result is too tense neck.
Too sharp start - a large load in the first lesson.

Contraindications and harm

Strict contraindications To the exercise:

diseases of the gastrointestinal bodies;
problems with the esophagus;
vertebral;
injuries of the back, hands;
pinching the nerves in the field of the back, neck and shoulders;
recently transferred caesarean section.

With caution and preferably after consultation with you should begin classes in the postoperative period.

Important!The exercise cannot be performed by pregnant women, at the time of execution, the abdominal muscles are very strained, which can lead to miscarriage.

Planck for every day (program)

We bring to your attention an effective program for 30 days of classes.

Choose exactly the exercise that is more suitable for you: Rack on straight hands or on elbow bends. For convenience, the occupation scheme is painted in the table by day in seconds, as you can see, the execution time of the exercise increases gradually. Do not forget about holidays from classes so that the muscles will have to relax, recover for new more intense loads.
To summarize the above, I want an indisputable truth: a good physical form is important at any age, it not only attracts the attention of persons of the opposite sex, but also supports the health of the body, tempering and strengthens it.