The plank is a static and seemingly simple exercise - it is fraught with tremendous benefits for the body. While you are trying to keep yourself in the support lying down for half a minute, all muscles from the neck to the calves are under tremendous stress.
It would seem that the plank is an exercise from the category of "do not hit a lying person." However, try to freeze yourself for half a minute (this is the basic time for beginners) in position, and you will understand that everything is not so simple. To hold on, you need to make a lot of effort, and while you are struggling not to bend, almost all the muscles of the body work: neck, shoulders, arms, chest, back, abs, buttocks, thighs, calves … muscle mass, but if you make, as the professionals say, an "iron corset" - the body will become toned, embossed, and the abs will become "steel".
Try to do the bar every day - and after 2 weeks you will notice an excellent result in the mirror!
How to make a classic plank correctly?
Lie facedown on the floor. Bend your elbows 90 degrees, go to the support while lying on your elbows. Lean only on your forearms and the tips of your toes. The elbows are right under the shoulders.
Tighten your abs and buttocks, making sure that your hips and lower back do not bend. The body should be in a straight line from the top of the head to the heels. Breathe evenly. Hold on as long as possible, gently bend your knees and return to the starting position.
You need to start training from 10-30 seconds for beginners, gradually increasing the time in the bar to 1.5 minutes. After repeating the exercise several times, stretch well.
Exercise options:
Lying in the starting position, straighten your elbows completely, resting on your straight arms in support. Make sure that the back in the spine and shoulders does not "sag" and does not bend in an arc!
Stretch out in a classic plank position, leaning on your elbows. One - as you exhale, straighten your right hand, rest your palm on the floor, two - straighten your left hand. Three - bend your right arm back, leaning on the elbow, four - bend your left arm and return to the starting position.
During this time, make sure that your back, buttocks, hips and legs remain straight.
Exercise makes the body work in an enhanced mode, adds cardio load.
Stretch out into a plank. Tighten your abs, glutes, and thighs. Place your weight on the toes of your left foot. Straighten your right leg (the heel looks to the ceiling, the toe to the floor), take it 10-20 centimeters back. Freeze in this position. Then repeat the same exercise on the other leg.
Stretch into a plank on straight arms. Slowly raise your right hand forward and at the same time - take your left leg back. Freeze in this position for 10-20 seconds. Make sure that your arm extended forward is in a straight line with your torso and leg extended back. Gently return to the starting position and repeat the same exercise, stretching out your left arm and right leg.
Lie on your right side. Bend your right arm - the elbow is exactly under the shoulder, rests on the floor. The left arm is bent, the palm is at the waist. Stretch out into a string, legs, hips, lower back are in a straight line. Support is on the right forearm and soles. Hold out for as long as possible, slowly return to the starting position.
Repeat the same exercise on the other side.
Straighten your right hand, rest on your right palm - it should be strictly under the shoulder. Raise your left hand up so that it is in a straight line with the right, Legs are extended, only the lateral parts of the soles rest on the floor. Keep your torso, legs and waist straight, and do not bend in your stomach.
Repeat the same exercise on the other side.
