The plank exercise — technique

Plank exercise to strengthen the abdominal muscles, the maximum efficiency which can be achieved only with proper execution. This article contains all the information that will help you understand the intricacies of this exercise. According to the following rules and guidelines will get positive result – taut stomach and abs. All this can be achieved at home.

The most common mistake of beginners in gyms is a sudden and excessive load press, including classic or side twists. Formulaic exercise in this case absolutely does not matter. To bring the muscles on the stomach to tone, you can work out new and innovative ways to workout. In particular, the bar, which allows you to strengthen core muscles, form a strong muscular corsage.

It should be noted that this method of training does not apply in cases where the work is the terrain. The reason lies in the fact that the bar is aimed at strengthening and shaping, not weight training. In this regard, the exercise is most popular among those who seek to increase strength and endurance.

Plank is not an isolation exercise, its main purpose is to strengthen the abdominal muscles, all the abdominal divisions are pumped.

The advantages of the strap

Exercise contributes to the development of a number of characteristics of the body, namely:

• it strengthens and develops the muscles;
• improves concentration;
• improving the waist.

Read more about each benefit. The main effect of exercises aimed at the formation of a rigid corset of muscles, especially the abdominal and spinal. Subject to the proper performance strap neck muscles will also be involved, which will greatly improve posture.

This method allows to increase endurance of the shoulder muscles due to strengthen them during training. The bracket stimulates the development of the biceps, this contributes to the intense work of the biceps muscle of the shoulder that occurs when the upper section is held at arm's length. In the process of training strengthens the chest, lower back, glutes, abs, calves.

From the point of view of psychology important advantage is the improved concentration, the value of which cannot be underestimated. The exercise involves focus and concentration on the goal. Also it is a good test of character, stretched like a string body is required to keep for a long time that not everyone is able. At the same time is a great opportunity to work on yourself and temper your character, not feel sorry for themselves and notto give up.

This exercise will be appreciated by those who choose to fight flabby stomach and rasplyvsheysya waist. Plank not only effectively eliminate these problems, but also make the body more perfect a toned waist and beautiful cubes. But we should not forget about a balanced diet and give up cardio.

Correct exercise

Watching the man performing this exercise, the impression is that it is very easy. Actually quite difficult to hold the weight of his body, relying only on the hands, elbows and toes.

The strap method includes the following steps:

1. On the floor in front of a large mirror lay a Mat for fitness/yoga. Then adopted a support position.
2. Stretch your toes and hands on the floor and pull the case.
3. Back to pull so that you can mentally draw a straight line from head to toe. Stretch the abdominal muscles, and to control the Central part of the body. It is impossible to prevent sagging, bulging priests, otherwise the exercise will not be effective.
4. In this position, hold the body at least half a minute, with a maximum of how many have the strength.

Seven main types of strap

Different variations of the exercise can be useful for increasing the shutter speed when the standard strut will not cause any problems and disappear with the discomfort.

1 — Front elbow

By adopting the supine position (abdomen down), to stand on the elbows. Then lift the body so that mentally formed a straight line. It is important to prevent sagging or protrusion of the priests. Hold this position for maximum amount of time, and should record all the results and to increase the duration of each workout (at the initial stage, the difference can be several seconds).

2 — Lateral stand

Runs on the same principle as the elbows, only the body sideways unfolds, and the emphasis is transferred only on one hand. Perform exercises for each hand alternately. Requirements standard: straight line of the body without sagging and protruding parts.

3 — Stand on the leg

To take the starting position and lift the leg. Hold body in this position the maximum amount of time.

4 — Stand with outstretched hand

Make original position – the usual strap. Raise your hand and straightenit so that it was parallel to the body. In this position, hold a while, then go back to the classic stand and repeat everything, but with the other hand. It is considered as one repetition.

5 — Stand transition

Lie on the floor, raise the body as when performing a classic bar. Then go to the side rack, 10 seconds to rotate to the other side. Retention time on each side is the same – 10 seconds. Make original position. It is considered as one repetition. That is, the classic stand is alternated with the side without rest.

6 — the Side stand pivot

Taking a position as if you were doing side planks. On one hand, the emphasis, the second one rises above the body and straightens out so that it was perpendicular to the floor. Lower your hand, touching floor and raise to the starting position. Do 10 times, then switch sides and repeat again.

7 — Stand with fitball

For this exercise you need a bench. Legs placed on a bench, forearms on the ball. When properly executed the rack body forms a straight line from shoulders to ankles. To keep the body in the rack for a minute.

These variations of plank you can go after the marked increase endurance while performing a classic methodology. It is important to remember that classes such exercises increase blood pressure, so they are contraindicated for people experiencing health problems.

Recommendations for exercise

In cases where the strap for the first time, it is recommended to begin with short training sessions – no longer than 30 seconds. Time increase gradually with each workout for a few seconds. Also at the initial stage you can do this exercise on bended knees and to fulfill a classic stand go after the retention time of the "simplified" strap will exceed two minutes.

As additional exercises are recommended for pull-UPS and pushups, which will strengthen the relevant muscles involved in the retention strap.

If the bar is aimed at the development of the dorsal muscles and the assigned therapist as a rehabilitation exercise after injuries, the course includes 10 days of training. The length of the holding strap should be in the range of 0.5-1.5 minutes. Through such training skeleton muscles are toned.

Conclusion

The information and recommendations contained inthis article help you avoid errors when you run the bar. Compliance with rules is the key to the effectiveness of the exercise and guarantee of obtaining the desired result.

Finally, we offer you to watch 100 planks: