Strap.
Plank is one of the most popular and effective exercises for the press worldwide. Strap makes the work not only the abdominal muscles and shoulder girdle, but also the muscles of the whole body.
It is to times a day to “hang” above the floor for a few minutes, relying only on the hands and toes of feet.
Undoubtedly, to be “in limbo”, albeit two minutes - not an easy task. But the result will not keep itself waiting. After two weeks of regular classes you will notice how tightened all the muscles in your body.
The plank is a static exercise. Movements in it, because the most important thing here is to keep the body correctly.
How to do: Lie on the floor belly down. Bend your arms at the elbows at 90 ° and go in the push-up position on elbows (see photos). The body should be a straight line from your head to toe of the feet.
Rely only on your forearms and toes. Elbows are directly under shoulders.
Keep body as flat as possible, the abdominal muscles tighten and not relax. Try not to bend the hips down to the floor.
1. Feet. Put together: to keep the balance becomes more difficult, which will increase the load on the abdominal muscles.
2. Feet. Must be straight and tense, otherwise the load on rectus belly that holds the lumbar from sagging, is also reduced.
3. Buttocks. Strain. And hold the tension until the end of the approach. The reduction of the gluteal muscles increases the activation of all core muscles.
4. The small of the back. The most difficult moment! If performed correctly, planks lumbar spine should be flat. That is, the lower back should be neither rounded nor bend. Imagine your lower back pressed firmly against the wall.
5. The stomach.Pull and then (already drawn) try to pull up to the ribs. Throughout the approach keep the stomach in this position, but don’t hold your breath.
6. Elbows. In order not to create unnecessary load on the shoulders, put your elbows strictly under the shoulder joints.
To perform the exercises necessary on the exhale and hold - to moderate tension in the muscles. Hold in this position as possible: for a start, enough to hold 10 seconds. As a rule, people with different readiness posture keep the planks from 10 seconds to 2 minutes. Ideally, you need to keep the body in a fixed position as long as possible - so you engage the muscles at the maximum, but if you are a beginner, do not try to beat the record: begin with the smallest.
Tip: if you do the front plank exercise for the first time, first, last 10 seconds, the next time 20 seconds, then 30 seconds and eventually up to 1 minute. A good result is 2 minutes, but if You perform 3 sets, then hang on for 1 minute.
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