Planck - a universal exercise, favorite athletes and instructors. Often they speak about how an effective method of forming the press. In addition, the plank will use other muscles and increases the overall endurance of the body.
The bar can be done anywhere. Need only smooth, clean surface size with your body
Exercise is static. Performing is in one position from 30 seconds to a few minutes. The plank is suitable for those who want to make their body stronger. What muscles strengthens such training?
- Press. For the study of the abdomen in front of the classic version with a support for the forearm (see also :). This gives the maximum load on the straight muscle.
Press cubes due to the bar is quite real. If the statics are too boring for you, combine the bar and.
- Spin and neck. The large muscles of the back are working: the widest, straight, square muscle of the lower back, as well as the belt muscle neck. Such a symmetric load on the abdominal muscles and backs forms the correct posture and the tagged belly.
- Buttocks and legs.With proper execution, the jagged muscles are strongly compressed and experience a large load. Also, the rack in this posture completely involves the front surface of the legs. For more focused training of legs and buttocks try.
- Hands and chest.The burning in the shoulder area is felt from the first seconds. It employs deltoid and big breast muscles.
It is noteworthy that there is about 10 variations of exercises that act on muscles with different intensity.
The benefits of the plank for men and women
This is a difficult exercise, even if it does not seem. It takes little time, but brings a lot of benefit. Learn the fulfillment technique for each wishes. You can use it athletes as part of the training program, and unprepared people who wish to support the tone or lead themselves.
For men Planck useful: 
- in the process of drying the body (static exercises are good for fat burning);
- to increase overall endurance;
- for harmonious formation of the press (muscles of the back and abdomen are being worked out at the same time);
- if you need to tighten the stomach;
- in a complex with other exercises to maintain a sports form.
After a few weeks of training, 30 second strap will be performed with a smile
Women, in addition, consider the bar an indispensable assistant:
- when combating cellulite;
- for the formation of waist and sports hands;
- to restore the press muscle after delivery (no earlier than in a month, if the birth has passed without complications);
- for weight loss (if the exercise is used in a complex with other and compliance with the power mode. Otherwise, the desired effect from the plank does not achieve, as from other exercises).
It is noteworthy that to achieve the effect, it is enough to systematically make a bar, alternating its options. With proper execution and complete return, the result will be noticeable in two weeks.
When to make the bar you can not?
Those who never practiced the bar may seem that it is a harmless occupation. However, an unprepared person will barely laugh in such a pose half a minute. Therefore, before experimenting with health, it is important to get acquainted with contraindications to the exercise.
- Pregnancy. As the Planck gives a load on the press muscle, practicing during pregnancy does not need an exercise. This will lead to serious complications, right up to miscarriage.
The only option of the exercise during pregnancy is a reverse plank. Up belly
- - A serious reason to limit physical exercise, including this exercise. It is also worth refrain from him and people who have or recently been operated on hernia in the abdomen.
- And other species are contraindicated to the execution of the plank.
- At which the physical exertion is prohibited.
In all these cases, it is necessary to abandon the execution of the plank, as it is dangerous and can lead to irreversible consequences. Post-traumatic and postoperative recovery. When the body will again be ready for loads, it is determined only with the help of medical procedures. If the doctor allowed physical education, it is necessary to specify an individual program with an instructor.
In the cases listed cases, the exercise is not contraindicated, but it is better to start with lightweight options, gradually complicating the task.
Get the results, but not a health price
Thanks to the exercise "Planck" you can achieve impressive results. Follow our advice on the technique of performing this exercise, and after two or three weeks in the mirror will reflect your tightened body. And do not forget about contraindications.
Be sure to read about it
The right technique of performing the exercise of a plank, trained muscles, describes the nuances of exercise and visual video to effectively strengthen the press.
Exercises Planck benefit
Despite the fact that it is not easy, I would call it, the exercises for lazy people, the feet and the tricks do not need to do, as well as twisting the hull, but calories and efforts will have to spend. This is a static exercise, since the muscles work and strain without changing the initial position. So what then benefits?
The bar is performed for a long period of time, from 1 minute to 10-15 or more, it all depends on physical training, during this period of time is incorporated to work up to 80% of all body muscles, except for hands and. To some extent, it can partially replace jumping, work on and.
Trainable muscles
The main load is directed at and, in parallel, the muscles of the back, legs, and buttocks are involved in the work.
Exercise plank how to do
1) The ideal embodiment, when the torso from heels to the trapezium has a strictly flat line, in this position the press gets a great load.
2) In the narrow laying of the legs, the load on the buttock muscle increases, with a wide portion of the load moves to the inner portion of the thigh.
3) If it is impossible to immediately master the technique, perform an exercise with your knees, the load and efficiency will certainly be less, but this will initially strengthen the abdominal muscles and the lower back.
4) When you feel that it is about to fall on the floor, lift a little pelvis for 10-15 seconds for short-term rest and then take the correct position in a strictly flat line. A small pause allows longer to keep the torso and increase the efficiency of the exercise.
5) When you master the technique and strengthen the muscles of the lumbar-abdominal department, take off one hand from the floor and pull it right in front of yourself to stay on the floor on 3 limbs, the torso at the same time. Make a circular breaking of the floor limbs. For example - 10 seconds elongated right hand, then 10 seconds left, and do the same with your feet with your feet. In this case, the load on the legs and buttocks will increase.
6) the benchmark of the exercise is the separation from the floor and pulling forward to the right hand and forth the left foot at the same time, then do the same thing on the opposite direction.
7) For lovers to pervert, make as described in P.6, but at the same time, the hand and leg simultaneously bend and straighten. You can roll on the elbows to the left side, lifting the right hand up and on the contrary, you can also wear weights on your feet and hands, it will increase the load on the muscles.
Planck is a static exercise on the floor with an emphasis on the arms or forearm. The bar is considered one of the most efficient ways to remove the stomach and pull the body. Is it really? Let's figure it out, what is the benefit, the advantages and harm of the plank, how correctly and how often it is performed, is it effective to slimming? And also offer you a unique selection: 45 options for exercises with a plank in pictures!
Exercise Plank: General Information
The planka has long become a classic exercise not only in training for the abdomen, but also in common training for the whole body. This multifunctional exercise allows you to use A large number of muscle groupsAnd at the same time does not require any additional inventory, nor special skills, nor great experience. The bar can practice both newcomers and advanced engagement. It is due to its practicality, efficiency and universal availability, the exercise of the plank received widespread popularity.
The plank includes the muscles of the upper and lower body, which means you will strengthen your body, making it elastic and tightened. This exercise is especially useful for the development of a muscular corset (belly, back, buttocks). Strong muscular corset supports back and spine So it helps to reduce the risk of injuries of the musculoskeletal system.
How to make a bar?
Stand in the position of the rack on the floor - the position of the pushups. Bend the elbows 90 degrees and move your weight for the forearm. All your body should form one straight line, the stomach is tightened, the muscles are tense.
What to pay special attention to:
- Head and Neck: Must be relaxed and free. Look at the floor, do not raise your head upstairs.
- Hands : Keep right in front of yourself or cross them. Put your elbows strictly under the shoulder joints so as not to create excess load on the shoulders. Lower the shoulders, do not lift them to the ears.
- Small of the back: It can not be rounded or bother. Imagine your loin tightly pressed against the wall.
- Legs: must remain straight and tense. Otherwise, the main load will go to the lower back, and not on the muscles of the press.
- Buttocks : Also should be tense and located at one level with the back. Do not bend the pelvis and do not lift the buttocks up.
- Stomach: Tighten, and then (already drawn) Try to tighten to the ribs. Keep it tightened throughout the exercise, while your breath is not delayed.
- Feet: You can connect together, you can arrange a little. The closer to put them together, the stronger the load on the muscles of the press.
- Breath: Be sure to do not forget to breathe deep throughout the exercise. Inhale and exhale slowly and measured.
Keep the position of the bar for so long as soon as you can. Newbies can keep the bar 15-30 seconds, the average level is 30-60 seconds, advanced - 60 seconds or more. When you feel that it becomes difficult for you to keep the right form, finish the exercise. Never increase the duration of the exercise to the detriment of the technique! Better Take a break and repeat the exercise in 3-4 circles with short stops.
Planck fits for all levels of preparationBecause you can always increase or reduce the duration of the static position depending on your level of preparation. Also, this exercise can always be modified and complicated. If you begin, then perform the bar, dropping to your knees. If you are promoted, you can raise your hand or leg and hold the bar in this position.
How to increase the execution time plank?
- Practice the bar every day, exercise in several approaches. If possible, perform a bar 3-4 times a day.
- Try progress Every 4-5 days. For example, by increasing the time to hold the plank or increase the number of approaches.
- Perform other exercises for the development of various muscle groups. For example, push ups, squats, exercises with dumbbells for hands and shoulders.
- If you have been practicing a bar for a long time and calmly hold it for a few minutes, then proceed to more complex options performing this exercise. Probably your muscles are accustomed to the load, so the efficiency of the bar is reduced.
To any exercise sooner or later, the body is adapted. It is not necessary to constantly move towards an increase in the tablet time, it is better to go to more complex embodiments of this exercise. If 2-3 minutes in the bar do not make up much difficulty for you, then feel free to go to more complex modifications.
Contraindications for the execution of the plank
Despite the fact that the plank seems to be quite harmless exercise, in certain cases it is not recommended. Planck has the following contraindications:
- Hand injuries, shoulders, feet
- Pregnancy and postpartum
- Large overweight (you can perform a variant of the bar on the knees, but not more than 30 seconds)
- Hypertension or hypotension
- Intervertebral hernia
- Spine injuries
- Diseases of internal organs
- The aggravation of chronic diseases.
What muscles are involved when performing a plank
During the execution of the bar first, the muscles, back and shoulders are included in the work. Also, the bar will use the muscles of the buttocks, chest, ICR, the front and back surface of the thigh.
So, during the classic plank, the following muscles are involved:
- Straight and transverse abdominal muscles
- Shorty muscle back
- Muscles of the lumbar department
- Muscles of the shoulder belt
- Trapeze
- Breast muscles
- Jagged muscles
- Quadriceps and biceps hips
- Irmo muscles
When performing a side plank, additional load goes to the oblique muscles of the abdomen, as well as on the muscles of the outer and inner surface of the hips. Side plank - one of the most best exercises to strengthen oblique muscles and stabilization of the spine for the health of the back.
Training Plan with Static Plankers
We offer you a ready-made workout plan with a plank that can be performed as a supplement to any program. Just follow the proposed plan and work on the perfection of your figure. You are waiting for four exercises: planck on the elbows, nlanka in hand, boskilled planka on the right hand, bokay planka on the left hand.
All exercises you will repeat in several approaches. We offer you such a plan:
- First week: Each exercise for 15 seconds in 3 approaches, a break between approaches 30 seconds, a break between the exercises of 60 seconds.
- Second week: Each exercise for 25 seconds in 3 approaches, break between approaches 30 seconds, break between 60 seconds exercises.
- Third week: Each exercise for 35 seconds in 3 approaches, a break between approaches 20 seconds, a break between the exercises of 60 seconds.
- Fourth week: each exercise for 45 seconds in 3 approaches, a break between approaches 20 seconds, a break between the exercises of 60 seconds.
If necessary, you can adjust the proposed plan or perform each exercise more comfortable time for you or perform simplified modifications (knees).
The benefits, harm and efficiency of the plank for weight loss
The benefits of the execution of the plank
1. Planck is the perfect exercise for abdominal muscles Since it covers all major groups of abdominal muscles, including transverse, straight, oblique muscles.
2. The plank includes not only the muscles of the bark, but also the muscles of the shoulders, chest, buttocks, top of the back, the front and back side of the hip. This is a unique exercise that makes your body work almost entirely.
3. Due to the bar, you will strengthen the muscular corset that supports your spine, which is excellent prevention of back pain.
4. With the help of the bar, you will strengthen the back and buttocks without the destructive impact on the musculoskeletal system and joints (In contrast, for example, from becoming traction, squats and lows) .
5. Regular execution of the plank will help you maintain direct posture and smooth back.
6. Exercise Planck is available for everyone: from beginner to advanced. Just adjust the restraint time of the static position depending on your preparation.
7. By strengthening the muscles of the bark, you can improve your balance and balance, which is useful to you and in ordinary life.
8. Unlike many other exercises for the abdomen, the plank does not have a devastating impact on your lower back.
9. Planck has a large number of modifications: Only in our article offers more than 40 options!
10. You can perform the bar absolutely everywhere: at home, on the street, in the hall. You only need a little free space.
Harm plank
However, despite all the advantages of the bar, this exercise can hire a danger. For example, if your muscles are not strong enough, during the execution of the spine, the spine will be saved, causing pressure on vertebrates, lower back and shoulder joints . With the slightest violations of the correct exercise, you can feel pain in the neck or bottom of the back.
In addition, long-term finding in the bar can cause blood pressure And even a heart attack, people with hypertension are exposed especially at risk. Therefore, you should not be in the bar for more than two minutes in a row. If you want to enhance the load on the muscles, it is better to go in the direction of the complication of the options of the plank (for example, with a hand raised or foot)Than in the direction of increasing the time of the static position.
For people with great weight, it is recommended to perform a bar, dropping into your knees. This will help reduce the load on the back and joints. However, the bar is one of the safest exercises for the development of muscles . It has a much less harmful effect on the spine than most of the other exercises on the press that are performed on the back.
Typical errors when performing a plank
In order to avoid problems with the spine From the wrong execution of the bar, we draw your attention to typical errors in this exercise:
- sutween back, shoulders are omitted down
- lifting buttocks up, above head level
- deflection or rounding in the lower back
- relaxing abdominal muscles, legs and buttocks
- head rise up and deflection in the cervical
- breath Delay
Is there a slimming strap effect?
The bar strengthens the muscles, worries the core, improves the tone of the hips, buttocks, hands and shoulders, but for burning fat and slimming, the plank is not an effective exercise. The plank does not help remove the stomach and get rid of the sides! This exercise is intended for muscle tones, and not for burning a fat layer.
Moreover, we emphasize once again that the process of weight loss depends on the nutrition, not from exercises. Training helps burn more calories, muscles tone, improve the quality of the body, but getting rid of excess weight occurs only with the limitations in food (calorie deficiency). The plank and its modifications are a great way to strengthen the body, get rid of declarations and faults, but for weight loss is required to restricted in nutrition.
If your goal is to lose weight, it is better to emphasize on dynamic exercises that help burn more calories than static exercises. Ideally regular cardio-load. Moreover, cardio-exercises can also be performed in the bar, thereby reaching two goals at once: burn calories and strengthen the abdominal muscles. Read more about cardio exercises in the bar read below.
45 exercises in the bar: a unique selection!
If you are ready to improve the efficiency of your workouts with more diverse exercises with a plank, we offer you our unique selection: 45 different exercise options with a bookpaper with visual pictures. From these exercises, you can make a full-fledged training program. You can use our ready-made software options or make your own set of exercises.
If you can easily withstand in the classic bar for 2-3 minutes, it is not worth increasing the difficulty before holding a static position for 5-10 minutes, as they are advised in many sources. Most likely, your muscles have already adapted to the load, so it will be more effective complete load . Go to more advanced exercise modifications.
We offer you 45 exercises in the bar. They are conditionally divided into 5 groups: Static exercises, exercises in the bar on hands, exercises in the bar on the elbows, exercises in the side plank, cardio-exercises in the bar. Fir you decided to make your own training plan, it is advisable to use exercises from each group.
Complete workouts with straps can also be using an additional inventory:
Static exercises in the bar:
1. Plank on hand (Plank)
2. Plank on the elbows (Forearm Plank)
3. Side Plank (Side Plank)
4. Reverse Plank (Reverse Plank)
5. Planck near the wall (Wall Plank)
6. Plank with hands forward (Levered Plank)
7. "Star" (Star Side Plank)
8. Plank with a raised foot (Plank Single Leg)
Exercises in the plank on hand:
1. Touch your hand forward in the plank (Plank Alternating Reach)
2. Lifting legs in the bar (Plank Leg Raise)
3. Touch the shoulder in the bar (Plank Shoulder Tap)
4. Touch the opposite knee (Plank Opposite Knee Touch)
5. Climber with a turn (Crossbody Mountain Climbers)
6. Walking in the Plank Lateral Walk)
7. Planck Spider (Spiderman Plank)
8. Plank Up-Down (Plank Up & Down)
9. Raising dumbbells in the plank (Plank Dumbbell Raise)
10. Lifting the legs + elbow tange of the knee (Leg Raise + Touch Elbow CRisscross)
11. Plank in & out (Plank in & out)
12. SUPERMAN PLANK (Superman Plank)
13. Hand rise in the plank (Plank Arm Raise)
14. Foot touch in the bar (DOWN TOE TAP)
15. Wipers (Windshield Wipers)
16. Sliding knee on hand-down (Arm Sliders)
17. Walking in Plak (Plank Walkout)
18. Rotation of 360 degrees (Plank Barrel Roll)
19. Rotate Bob Case (Plank T-Rotation)
Exercises in the bar on the elbows:
1. Turns to the side plank (Side Plank Roll)
2. Plank "Pila" (Plank Saw)
3. Touch the knees of the elbow (Knee to Elbow)
4. Planck Buttocks Up (Hip Raise Plank)
5. Footheading to the side in the bar (Starfish March)
6. Turns of the case in the bar (Plank Rocker)
Exercises in the side plank:
1. Side lift hips in the bar (Hip Drop Side Plank)
2. Rotate the housing in the side bar on the elbows (Forearm Plank Reach Through)
3. Rotate the case in the side bar (Plank Reach Through)
4. Twisting Side Plank (Crunch Side Plank)
5. Lifting hands and legs in the side plank (Star Side Forearm Plank)
Cardio exercises in the bar:
1. Jumping with leg dilution (Jumping Jack)
2. Jump in the Plank (Plank Knee Tuck)
3. Mountainer (Mountain Climbers)
4. Touch Stop in the Plank (Plank Toe Tap)
5. Jump in bar buttocks up (Plyo Peak Plank)
6. Vertical jump in the plank (Plank Heel Click)
For visual pictures Thanks YouTube-channels: Republic of Strength, Jordan Yeoh Fitness, Dont Quit, Max's Best Bootcamp, Ammar Montser, The Live Fit Girl.
Ready exercise plan with a plank for all levels of preparation!
We offer you a finished exercise plan in the bar for all levels of preparation . Do not know which group engaged in yourself? Perform a level for beginners, and if the load will seem insufficient, then safely go to the average level.
You can always change the plan at your discretion, adding, replacing or removing some proposed exercises. Repeat the exercises in several circles Or perform one circle if you do not plan to perform a set of exercise with a strip for more than 5 minutes. If the exercise is performed on one side, then the first round is performed on the right side, the second round is on the left.
First round:
- Forearm Plank)CROSSBODY MOUNTAIN CLIMBERS)(Hip Drop Side Plank)(Plank Arm Raise)Windshield Wipers)
Second round:
- Reverse Plank)(DOWN TO TOE TAP) Jumping Jack)
- (Plank Opposite Knee Touch) STARFISH MARCH)
How to perform this training with straps for beginners?
- Each exercise perform 30 seconds, break 15 seconds
- Rest between circles 1 minute
- Total duration of one circle 3.5 minutes
- Total workout duration: ~ 17 minutes
First round:
- (Plank Single Leg)(Mountain Climbers)Side Plank Roll)(Plank Walkout)(Plank Knee Tuck)
- Planck spider SPIDERMAN PLANK) (Plan Alternating Reach)
Second round:
- Side Plank)(Plank Up & Down) (Forearm Plank Reach Through) (Plank Shoulder Tap)(Hip Raise Plank)(Plank in & out)(Plank Dumbbell Raise)
How to perform this training with spacecraft for mid-level?
- Perform each round of 2 circles
- Rest between circles 1 minute
- Total duration of one circle 4.5 minutes
- Total workout duration: ~ 22 minutes
First round:
- Wall Plank)
- Full turn of the housing (Plank T-Rotation) (Plank Toe Tap)Superman Plank) (Plank Lateral Walk)(Knee to elbow)
Second round:
- Classic Plank on Hands (Basic Plank) (Plank Leg Raise)(Plyo Peak Plank) (Plank Saw)Star Side Forearm Plank)(Plank Up & Down)
Third Round:
- Levered Plank)(Plank Barrel Roll)(Plank Heel Click)CRUNCH SIDE PLANK) (Plank Shoulder Tap)(Leg Raise + Touch Elbow CRisscross)
How to perform this workout with straps for advanced?
- Each exercise is performed 30 seconds, break 10 seconds.
- Perform each round of 2 circles
- Rest between circles 1 minute
- Total duration of one circle ~ 4 minutes
- Total workout duration: ~ 30 minutes
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 parties (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!
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Plank or board, and in a different way, maintaining the forearms - isometric exercises, beautifully forming abdominal muscles. The physical exercise should be performed correctly in order not to lose the spine. The essence of the posture is that the muscles are strained without movement.
A simple and undemanding exercise includes all the body, and the number of combinations based on this figure is very large. To execute this position, endurance is required. Not many beginners can be withstanding more than 30 seconds, but the plank systematically creates miracles, and after a month of persistent and systematic work if the position is performed correctly, you will notice a significant improvement.
The correct execution technique helps to establish a person's ability to control their actions and at the subconscious level, support the muscles of the press and torso in the tone for some time, maintain the bonding of the brain and muscles at the level of information transfer by neurons.
Therefore, it is worth performing a position correctly, since incorrect execution, can lead to reasons for lower back pain.
Technically, the pose is simple and should not cause anyone's problems. But often the question arises how to perform a bar? It is better in front of the mirror to constantly control and adjust the position in which the body falls as a result of fatigue.
Exercise is well affected by the endurance of the abdomen, which can be increased with the correct training program. She looks:
Planck Challenge
- 1 day - 20 seconds.
- Day 2 - 20 seconds.
- 3 day - 30 seconds.
- Day 4 - 30 seconds.
- 5 day - 40 seconds.
- 6 day - rest.
- 7 day - 45 seconds.
- 8 day - 45 seconds.
- Day 9 - 60 seconds.
- 10 day - 60 seconds.
- Day 11 - 60 seconds.
- 12 day - 90 seconds.
- 13 day - rest.
- 14 day - 90 seconds.
- Day 15 - 90 seconds.
- 16th day - 120 seconds.
- Day 17 - 120 seconds.
- 18 day - 150 seconds.
- 19 day - rest.
- 20 day - 150 seconds.
- 21 days - 150 seconds.
- 22 day - 180 seconds.
- Day 23 - 180 seconds.
- 24 day - 210 seconds.
- 25 day - 210 seconds.
- 26 day - rest.
- Day 27 - 240 seconds.
- Day 28 - 240 seconds.
- Day 29 - 270 seconds.
- 30 day - do so long as you can.
What is worth making a bar
If you dream about a thin waist and slender legs, you should not be shy, you need to start doing the exercise right today. At the beginning, the effect does not buden noticeable and you will withstand only 30 or less seconds, but after a few weeks, the results will be noticeable, you will begin improvements. The drawing of your body will begin to change, the muscles will become stronger.
The exercise seems to be a children's game, but try to resist in this position for several tens of seconds and quickly it turns out that the unprepared muscles are not able to withstand such a simple force.
How to do the exercise plank for the press and how much time will it take? A daily training session will take very little time, the posture is made from 15 seconds to 5 minutes, which is very small, so it will be difficult to find an excuse and refer to a shortage of time. It is only an externally simple exercise, it is difficult for those who are just starting to train. The main position of the plank with the focus on the forearms looks like an ordinary push. It can be changed and done more difficult depending on the level of practicing practitioner.
Planck step by step
- Lie on the stomach. Enroll on the forearm, bending hands in elbows at right angles.
- Shoulders position directly above the elbows.
- Based on the fingers, lift the body. Be sure to strain the muscles of the abdomen.
- Do not raise the buttocks up and do not burn the lumbar belt. Heels, hips, shoulders position on one straight line.
- The head should be a natural continuation of the spine. Do not lower it too low and do not lift up.
- Hold the torso in this position for a few seconds (newcomers can start from 30 seconds and increase the time for 10 seconds every week until resist within 60 seconds).
Exercise plank - what it is based
Training should be done daily, within thirty days of the month (except the days are planned in your schedule) and systematically extending the duration of the exercise. On the last day, try to keep in pose 5 minutes - this is quite a long time, but the effort is worth it:
- elastic sculptural abdominal muscles;
- good well-being.
Before making a bar, you need some time to warm up and prepare the body for exercise and in order to prevent back pain.
Initially, the warm-up can last longer than the exercise itself.
Take care of the correct technique of exercise, on how to perform the bar:
- Do not bend the torso not down, not up.
- Feet, torso and head should form one straight line.
- Tighten and strain the stomach, focus on the muscle tension of the hips and biceps, since this part works most in the exercise described.
For whom the training program is calculated
Exercise does not know age limitations. If you have problems with your back, you must first consult with your doctor. This is especially important if the intervertebral disk is displaced, hernia and spinal curvature.
In case of diseases, the shoulders must be controlled, is there progress during the disease.
Planck is an exercise not for pregnant women. In this case, it is better to stay at the aerobic training. A good idea is also strengthening exercises, on a gymnastic sword, yoga or Pilates.
If you are struggling with extra kilograms - this is an exercise for you.
Basic version of the plank and how to exercise
Plank, or training course for beginners
The goal is to stand in position for 5 minutes. To perform this task, it is given thirty days - this time is enough so that you can achieve the result and correctly do the exercise.
- On the first day, start from 15 seconds and constantly lengthen the workout time.
- After six days of workouts, do not forget to rest, the body needs time for regeneration and recovery.
- Be careful, this is a new exercise for you and do not try to make a force more than you need. The Council will help build its strength gradually, avoiding pain.
Exercise Planck - Completed Complex
People who, who, it turns out to perform the correct exercise for advanced, and which can be held in pose 5 minutes (even if it performs it with breaks - this is a great success), for advanced, is offered a more complex exercise option.
The task is to perform the next set of exercises for another month. The training program includes:
- Planck on straight hands - 1 minute.
- Planck on the hands bent in the elbows - 30 seconds.
- The plank on the hands bent in the elbows and raised up the foot - 1 minute (30 seconds for each leg).
- Side Plank - 1 minute (30 seconds each side).
- Planck on the hands bent in the elbows - 1 minute.
- Holiday.
What is the benefit from the exercise of the plank - the effects of systematic execution
Practice brings quick and amazing visual effects. The work involves a large number of muscles: belly, back, hands, legs. If you want to have a beautiful sculptural body, slender hips and a thin waist will provide a plane exercise complex.
What does a plank exercise, what is it useful? This is a real gift for your health, correctly performed exercise plank:
- Strengthens the main and deep muscles responsible for the correct posture.
- Helps relieve back pain.
- The perfect addition to the traditional "beer abdomen".
Pose and amazing Visual Plank Effects
The first real visual results can be observed after a month of workout. The technique of execution of a plank posture plays a big role. Correctly performed exercise includes all the body, strengthens it, promotes weight loss, modeling the body.
Adventures with a plank can be started from 2-3 times a week, first withstand the position of about 30 seconds, and from each week, to increase the time for another 10-15 seconds. In this case, fat savings will be burned, and muscle tissue develop. This is due to the fact that the muscles have a strong adaptation ability, so at the first time of the posting of the board, some time may not be as effective.
Want to increase bust or do a thin figure? Start practicing the board.
Effects from the exercise will be more obvious if adding aerobic or interval, short and intensive workouts to daily training.
Another better effect can be achieved if you add a diet with proper caloric content and properly observing the balance between proteins, carbohydrates and fats.
Initially, it is necessary to neglect the products with a high glycemic index, which cause a large amount of glucose in the blood. These include: sweets, products with a high degree of processing, fast food, pasta and wheat bread. You can add pasta and bread from uneasy flour, more vegetables and protein, more vegetables and protein. It is necessary to get rid of the body from the excess layer of fat, often muscle mass is not visible due to the elevated layer of fat.
So that the belly is tightened
Poses on the press are designed to develop deep abdominal muscles (oblique and transverse abdominal). And here among the most dynamic and efficient poses will be a bar, performed without load.
Types of planks
Planck, a different board - a position that strengthens the abdominal muscles, hands, legs, spine and even buttocks.
There are several types of planks:
Before, on the arms bent in the elbows
- Classic option. Strain the muscles of the abdomen, torso and buttocks.
- Tear away the body from the ground, stretching it into one line.
- Secure the position of the body by distributing the body weight on hands and socks.
- Breathing while performing smooth and calm.
Before, on straightened hands
An option is similar to the previous one, only hands straightened in the elbows.
Sideways
The option is more complicated. Body weight is concentrated on one hand and one leg.
- Lie on the side, put your feet alone.
- Bend the left hand in the elbow and go on it.
- Put the right straight hand on the right side and lift it.
- Think abdominal muscles, pull the body and lift up the pelvis.
In this position, the main work is performed by abdominal muscles.
On the hands of bonded together
The easiest position option. It can be successful and beginners.
- Lie on the floor. Hand brushes can be built into the castle.
- Put hands under the shoulders.
- Press as much as possible, pelvis "Tighten" inside, pull the body into one line.
- Based on the leg socks and bonded in the castle of the hands, lift the body.
- Look right in front of yourself, but do not lower the head low.
Sideways on a straight arm
Complex.
- Pull torso in one line.
- Put each other (you can one before the other).
- Enter on the elbow and slowly straighten your hand.
- Put the brush of the second hand on the waist.
- For complication of the option, the second hand can be straightened.
Mountain climbers
- Take the position of the plank before the straightened hands.
- Tighten once left, once the right leg to the chest.
There are still a variety of plank position
- With the right hand raised up and left or left hand and right foot.
- Using the ball.
Remember: so that the exercise is effective and safe, it must be performed correctly.
Properly executed Planck does not waste the spine.
How and how much to perform to have the effect
Total to perform three times a week in all positions.
- Planck for beginners: 10 seconds for three approaches.
- Advanced: 30 seconds for 3-4 approaches.
- Professionals: 60 seconds for 4-5 approaches.
If it seems too difficult for you, try to stay in the position as much as you can, then increasing the time every week for 5-10 seconds.
What are the benefits of a plank posture
This position is useful, it brings countless benefits to the body, in practice only a few minutes a day. The posture itself is not easy to fulfill: requires greater strength and concentration of attention.
What is useful for the exercise of the plank and its main advantages:
Better muscle designated
- Helps to train the muscles of the sacrum, straight and oblique muscles of the abdominal cavity and buttocks.
- Increases the stress of the transverse abdominal muscles, results: lifting more gravity and a flattened belly.
- Increases sports results where jumps are required.
- The strong muscles of the buttocks provide support for the back, and what they are stronger, the more attractive the buttocks look.
- Help prevent injury.
If you want your body to be able to perform a wide range of motion, you need to strengthen the muscles and joints. Planck Pose effectively builds muscle mass and reduces pain caused by intensive loads and other workouts.
You can practice everywhere
To perform a position for the press, you need only a part of the floor that has the length of your body. The posture is very convenient during the trip, or if the apartment is very small.
Improves posture
Strong muscles and joints have a beneficial effect on your skeleton. After mastering the technique of execution of the bar, you will stand straight and look higher. It strengthens the muscles supporting the spine and helps to form the right posture.
Improves balance
How to make a bar? The main rule of execution is to comply with equilibrium and coordination, the requirement of concentration. Working on muscle groups is difficult to maintain balance, but regular classes will lead to gradual improvement and good results.