The Aim of any workout in fitness is to study different groups of muscles by their voltage, which occurs in two ways: static and dynamic. One of the most common training method is the first exercise “Plank”. It is also called universal, because its execution involved the muscles of the whole body, but especially effective is training press and shoulder belt. The Pilates workouts are widely practiced on the basis of this exercise.
It is called Static because when it is executed the body is immobile, there is only a muscle strain, in contrast to dynamic exercise, when changes in length. The advantage of exercises in statics is a significant time savings. But the quality of training does not suffer. For example, doing exercise “Plank” within a few minutes, the person receives a tremendous load on the muscles. Consequently, for a short time they have time to get tired, like after a good strength training.
The Name of this class comes from the English the plank ("plank"). Exercises of this kind based on the basic rack with support on forearms and toes. The back with the head from head and feet to feet forms a straight line, visually reminding the bar (hence the name). Arms bent so that the angle between arm and forearm was 90 degrees.
In this position on the exhale, retract the abdomen, and tense the muscles of the buttocks. So you need to hold out as long as possible, without holding the breath. For the first lesson only 10 seconds for a second – 20, etc., gradually bring the time up to 1-2 minutes more. The main thing is to comply with all the conditions of the proper technique of the exercise, keeping the body line perfectly flat, not bending down or up hips buttocks. In this case, gives you stunning results even the classic exercise “Plank”. Reviews tried it to confirm that the effect is visible already from the second week of regular classes. Start the workout with a warm-up and to complete the necessary stretching.
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Exercise “Plank” can be used as a standalone exercise or as the final stage of any complex on the abdominal muscles. In the first case, sessions can be conducted every day, since it does not take much time but it will be enough 3 times a week. Except the standard poses, exercise “Plank” has many variations. For example, in classic stand with support on forearms, you can simultaneously raise the opposite arm and leg and hold in this position as much as you can. To perform several approaches, changing hands and feet. In this case, well-trained muscles, getting huge load. If the classic plank is difficult, you can simplify the task of taking over the starting position stand with support on forearms and knees (instead of socks), or on the wrists and knees. To add variety to your workout, you can use the exercise ball or weights for a more intense exercise.
Article in other languages:
BE: https://tostpost.com/be/sport-f-tnes/16717-statychnae-praktykavanne-planka-prav-ly-varyyacy.html
DE: https://tostpost.com/de/sport-und-fitness/16726-statische-bung-plank-regeln-und-variationen.html
PL: https://tostpost.com/pl/sport-i-fitness/16699-statyczne-wiczenia-plancka-zasady-i-odmiany.html
TR: https://tostpost.com/tr/spor-ve-fitness/16725-statik-egzersiz-planck-kurallar-ve-e-itleri.html
UK: https://tostpost.com/uk/sport-ta-f-tnes/16711-statichna-vprava-planka-pravila-var-ac.html
Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."
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