The plank exercise is simple and effective for strengthening the abdominal muscles, back and whole body

Exercises in the barUniversal charging is possible with only one exercise, provided that it helps to raise the tone of all muscles, as well as getting rid of excess weight. Sounds like fiction? But this is possible, provided that this exercise Planck.

Plank Exercise

This type exercises for flat belly worldwide is considered one of the most effective. In addition, judging by the reviews of authoritative coaches, not only the muscles of the press and shoulder girdle, but also the whole body are used to perform the bar.
The essence of the lesson it boils down to the need to "hang" over the floor for a few minutes, while relying only on the hands and toes as many times a day as possible. This kind of physical activity, with the seeming simplicity, is not easy, but the effect of it exceeds all expectations: a man who regularly performs a rack for a while, will definitely notice the benefit, seeing how thin and fit his body has become.
Exercises in the bar

Plank Exercise: how to do

There are several varieties of this complex, and the essence of each of them is reduced to the need to properly hold your body.
Classic version (see photo):

  • Need to lie down on his stomach on solid flat surface. Bend your arms 90 degrees at the elbows and place your body weight on your arms to form a straight line. Support are only the forearms and toes.
  • If you keep your feet together, the load will be more efficient, but balance becomes more difficult.
  • For proper load distribution, the legs should be straight and tense.
  • Lumbar Department must be kept smooth.
  • Open need to drag, but it is not recommended to hold your breath.
  • place Elbows under shoulder joints.

Also you can diversify your workout by performing side, power, on the fitball, according to the method of Lutsenko and other different kinds of more complicated types of strips presented in the video.

The plank Exercise for the abs

This type of training is static. It has a significant difference from the dynamic of the classroom. It consists in, that the muscles are maximally loaded for some time. Acting on the rectus and oblique abdominal muscles, this exercise is very useful for strengthening muscle tone, especially in the abdominal cavity. If it is done correctly, then it can be used to get rid of the most problematic kilograms, which are concentrated in the lower abdomen. At the same time, the longer the load is carried out, the more the muscles of the press are trained.

What gives exercise plank

No wonder it is considered that making the bar person strengthens the whole body. The result of regular classes will be a strong back, slender legs, flat stomach, tightened hands. This training is an excellent prevention of osteochondrosis in the neck and lower back, will help to get rid of pain in the shoulders and between the shoulder blades, provoked by constant sitting at the Desk.
Exercises in the bar

Plank Exercise: is it possible lose weight

This kind of fitness has clearly proven effective in getting rid of extra pounds. However, the desired result is possible only if the exercise is performed correctly. Otherwise, the load will be distributed unevenly, and no effective burning of excess calories will not happen. But in order to achieve visible success, it is also necessary to properly adjust the diet.
Note that this exercise has a number of contraindications, namely:

  • anit,
  • high pressure,
  • sprains,
  • joint problems,
  • headache.
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