Maintaining a healthy lifestyle, eating healthy and healthy, doing sports is very important nowadays, given the busyness at work and the constant lack of time for ourselves and our own health.
In this regard, do not forget about morning exercises, jogging in the morning or evening, exercises in the gym, training at home and even small workouts at work. Any activity will improve your well-being, cheer up and energize.
Exercise plank is best suited for those who want to look great and at the same time spend a minimum of their time playing sports.
Plank exercise is a classic exercise for training a whole group of muscles, namely core muscles.
Exercise is considered the most suitable for strengthening the muscles of the abs, back and the whole body. It has been known for a very long time, but for some reason it was all forgotten with the advent of various simulators and devices for playing sports.
To date, the plank exercise has become one of the most common and popular exercises among amateurs and professionals.
We all heard a lot about the plank, but not everyone knows how to do the plank exercise correctly, and what is the use of the plank exercise to reduce weight and tone the whole body.
Let's look at the secret of the effectiveness of an exercise plank, and how to do an exercise plank correctly to achieve maximum performance?
The answers to these and many other popular questions about the exercise plank, photo exercises you will find and learn in our article.
A popular plank exercise: the benefits of the plank for the whole body
The peculiarity of the plank exercise is that it is a static exercise, and not dynamic, that is, the muscles are constantly in tension, without changing their position.
This type of exercise, like a strap, is the best form of forming exercises that thoroughly strengthen the muscles of the core. This allows you to be more hardy and physically prepared.
Exercise strap is great for strengthening the muscles, which affect the maintenance of toned back, hips and pelvis.
To be more precise, these are the transverse, straight and oblique muscles of your abdomen, back, arms and legs, as well as the gluteal muscles. In addition, the exercise bar helps to create excellent posture.
The Benefits of Exercise Plank: Training Most of Your Body Muscles
The core muscle group affects the endurance of the body as a whole, the possibility of lifting various weights, tilting to the sides, maintaining the back, the appearance of the notorious cubes on your stomach and, finally, for the beautiful waist and elastic butt, which, you must agree, is important.
Benefits of Exercise Plank: Reduces Back Pain
Performing the plank exercise regularly, at least once a week in several approaches, you train the muscles that are responsible, first of all, for the stabilization of the spine. Thus, the load on the back and hips is significantly reduced, which helps to reduce back pain.
Use of the bar: improved posture
Performing an exercise bar allows you to get excellent posture. A simple exercise in a short time can change the physical condition of your body for the better. Due to the fact that the muscles of the abdomen and back are trained, it will become much easier for you to maintain proper posture.
Also, performing the bar exercise leads to a significant improvement in balance, helps to develop the flexibility of your body and, of course, improves mood.
How to do an exercise plank: basic tips
The effectiveness and efficiency of any physical exercise depends, first of all, on the correctness of its implementation. Therefore, the most important thing when playing sports is a competent and correct approach to its implementation.
There are several types of plank exercises, which differ in different loads on certain muscle groups and their greater study.
Distinguish between the bar with straight arms, the classic bar on the elbows, the side bar with straight arms or on the elbows, as well as the side bar with two fulcrum. The choice of one or another type of strap depends on your physical fitness.
For starters, it’s best to try the classic bar on the elbows or the bar with straight arms (a more simplified version).
And so, how to properly perform the exercise bar? Let us consider specific recommendations and tips.
Performing the bar exercise, the feet should be held together. The legs should be tensed and in a straight position, in no case bent at the knees. This position will increase the load on the abdominal muscles, which will increase the effectiveness of the bar.
When performing the exercise, the level of the buttock muscles should also be tense, and the lower back should be even and without deflection.
The abdomen needs to be tensioned and retracted while performing the exercise bar, but do not overdo it so that it does not affect breathing during the exercise.
It is also worth paying attention to the position of the elbows - they should be parallel to the shoulders and the gaze is directed at the execution of the bar - forward, do not lower your head.
In this position, relying on the fulcrum - elbows bent at an angle of 90 °, and the toes of the feet, it is necessary to stand for 30-60 seconds, performing the bar exercise in 3-5 approaches.
Starting with less time, it is necessary to gradually increase the time to complete the exercise. It is important to focus on the sensations during the performance of the plank exercise and monitor proper breathing.
Performing the exercise bar correctly, every day you will strengthen and improve your own body. The most important thing is to stand in the bar correctly and for as long as possible, then an excellent result will not be long in coming.
