Tightened, sporty figure is strongly associated with a successful and healthy person who is watching the appearance. It is no coincidence that fitness clubs grow by leaps and bounds and do not complain about the lack of customers.
Preparation and precautions, contraindications
Before proceeding to a more detailed account of the benefits of the exercise, we will focus on how to avoid the harm that can be caused by improper performance.
First, as for all kinds of loads on the body, there are contraindications for the plank:
- Untreated injuries to the arms, shoulder girdle, feet, spine and other parts of the body that will experience static stress.
- Pregnancy and recovery period after childbirth.
- Intervertebral hernia, disc protrusion, pinching and other serious diseases of the spine.
- Diseases of internal organs, the period of exacerbation of chronic diseases.
With caution should make the bar for overweight people - depending on the condition of the body, it is necessary to select more simple ways to perform, with a time limit.
Secondly, it is necessary to properly prepare for the plank, for example, make a small stretch, stretch a little and warm up the muscles.
Take care of the grip in advance - if the feet slide, the exercise will not work properly. The bar should be performed either in shoes with rubberized soles, or on a non-slip surface (for example, a special yoga mat).
What gives exercise?
Planck uses different muscle groups, but is especially effective for strengthening the muscular system of the abdomen, back, buttocks.
If we generalize and group all the useful properties, we can distinguish six main positive points:
- Strengthening the group of deep muscles "core" (center, core). They provide stabilization of the spine and are responsible for the correct, beautiful posture, as well as support the internal organs.
- Strengthening the muscles of the back.
- Stimulation of metabolism.
- Increased flexibility.
- Stabilization of the psychological state.
- Development of proper coordination of movements.
Types and techniques of execution strips
Depending on the degree of preparation and goals, you can perform various exercises. For a start, let's take a closer look at the standard bar in a simple form.
Assist the prone position. Bend your arms at a right angle and lean on your forearms. The body from head to foot should form one straight line. The muscles of the neck are relaxed, it is not necessary to tilt your head back, look down. Elbows should be strictly under the shoulders, so as not to create unnecessary strain on the shoulder joints, palms - parallel to the elbows, shoulders lowered, back bending between the shoulders should not be. It is very important to keep the lower back exactly - do not round and not bend. The stomach is retracted and tense.
Keep your legs straight. The muscles of the buttocks should also be strained and form one straight line with the back and legs. Feet stand side by side or joined together.
After the position is “rebuilt”, hold it.
For beginners, the lead time is 15-30 seconds, it can be gradually increased to several minutes. Make the bar for several approaches with breaks.
If the classic strap is easy, try other options.
Plank on outstretched arms
Slightly different from the standard position in that the arms do not bend at the elbows, but remain straight, the weight of the body is transferred to the palms and fingers.
One of the complication options is the reverse bracket. The main task remains to keep the body in a position that forms a straight line, but now in a position facing up. Support on straight or elbow bent arms and heels.
This option is well suited for working out the oblique abdominal muscles. The body, from a prone position on its side, rises on the elbow or on the outstretched hand (in the latter case, make sure that the weight is evenly distributed throughout the palm, not overloading the wrist). Keep your body straight in both projections. For even more complication, you can stretch your free hand up.
With outstretched arm or leg
From the classic strap on the elbows or outstretched arms, lift the straightened leg, pull the sock towards yourself. Ensure that the body position remains straight. Repeat the exercise, alternating legs. Similarly, you can stretch toward the arm. This option makes a big load on the abdominal muscles.
Standard strap on outstretched arms, but the legs lie on the fitball. In addition to the load on the muscles, it trains the balance, which is not so easy to keep in a tense state, relying on an unstable ball.
22 types of exercise
How to learn to do the bar as long as possible
The most important recommendation is continuous training with a gradual increase in load. Also effective combination of several types of strips, when one option is replaced by another.
However, the duration should not be the main goal. The main thing - the correct implementation that will make it as effective as possible.
Slat for men and women
In terms of accomplishment by men and women, the plank is a universal exercise. Rather, the expectations differ from the results - the relief muscular corset is important for men, which is reinforced with a bar, women pay more attention to working out the abdominal muscles. For this purpose, it will be useful to draw the navel when performing - this allows you to work out the transverse muscle, which is important when restoring the body after pregnancy.
How best to do the bar for weight loss
Although a lot of energy is used to perform the exercise, it is intended to strengthen the muscles and not to reduce weight. In order to lose weight statics inferior dynamic exercises. However, in combination with other types of physical activity (and proper nutrition), it will be quite effective. Optimal may be to perform in the plank cardiovascular exercise.
- Do not hold your breath during exercise. The lack of oxygen does not simplify, but complicates the task! Breathe slowly and evenly.
- Constantly monitor the correct position of the body. If you feel that due to fatigue the technique suffers, it is better to take a short break.
- When performed on outstretched arms, they can be slightly bent at the elbows, this minimizes the load on the shoulder joints.
As has been repeatedly noted, it is fundamentally important that the position of the body, in particular, the back, is as flat as a string. You can control this line by working in front of the mirror, but you should not turn your head in the bar. If there is such an opportunity, ask someone to monitor the correct execution. Over time, learn to control the position of the body yourself.
Planck, at first glance, an exercise is simple, in a classic form, accessible even to people with minimal training. But it is very important to perform it correctly, otherwise, instead of the expected effect in the form of a tightened body, you can face unpleasant, painful sensations or get a serious injury.