For those who have not done the bar, it may seem that to fulfill it-easy, but it is not so. If performed correctly, planks, if you do the exercise precisely observing equipment, requires quite large amounts of energy. But the results you will be happy for sure: an increase in strength and endurance, tightened abdominal muscles, back, legs, buttocks.
Plank-one of the best exercises for the development of strength and endurance. In addition, this static exercise perfectly works out the gluteal and femoral muscles, corrects the form of posture, improves coordination of movements.
There are many variations of the plank, you can complicate the exercise by changing the position of the body parts to increase the intensity of the impact on your muscles.
5 the benefits of plank exercise
Plank has become very popular, due to the fact that it has a strengthening effect on the cardiovascular system. This is no coincidence, because this exercise involves several muscle groups. What are the advantages of the bar in our daily lives?
Strengthening the press
The plank makes the deep internal main abdominal muscles work actively. These are the most cherished muscles responsible for abs cubes. Muscle come in tone-open becomes flat, and press – steel. However, keep in mind that the cubes appeared, it is necessary to get rid of the reserves of subcutaneous fat. 6% will be enough for men and 9% for women.
Reduction of back pain
Regular performance of the bar significantly reduces the severity and frequency of pain in the back. This is because the spine becomes more flexible and strong. Also, the bar is great to train the muscles of the back, especially the upper part. According to the Committee on physical culture of the USA :" since the bar is a static exercise, the minimum movements during the maximum tension of the abdominal deep muscles gives an excellent opportunity to strengthen the bone skeleton, which in turn helps to reduce pain in the lower back." In addition to developing strength, plank increases flexibility and elasticity of muscles. These are shoulder muscles, collarbone muscles, and shoulder blades, first of all, and these are the most inaccessible parts of the body for training. Even your feet and toes will get a load.
Improved mood
Almost every exercise has the potential to improve our mood. And the bar is no exception. This in itself is a unique exercise, because it is able to strain and stretch the muscles during execution, and then gives an incomparable feeling of relaxation of the whole body. Especially the bar is useful for those people who lead a sedentary, sedentary lifestyle. Exercise relieves stress after a busy day, removes fatigue and gives a positive mood.
Formation of correct posture, strengthening of balance
To properly do the bar, it is necessary to strain the muscles of the press as much as possible. This is important for keeping upright. Side planks, planks with extensions and balls are especially useful for correcting the coordination of movement, strengthening the sense of balance. Want to test how resilient you are? Try a side bar with your leg raised – stand in the side bar position, then gently lift your upper leg. How long can you hold out like this? Lower the leg, return to the starting position, repeat the exercise with the other leg. The plank is a universal exercise. In the process of implementation involves all muscles required for proper posture. This muscle backs, breast, shoulders, the press and neck. If you do this simple exercise regularly, you will not notice that you are sitting or standing with a much straighter back.
How to perform the classic bar?
- "Keep your elbows right under your shoulders, your wrists on the floor parallel to your elbows.
- The center of gravity slip on upper back, chin pressed firmly against the neck (as if you are holding an egg between the chin and throat).
- While in this position, tighten the muscles of the press, buttocks (tailbone) and hips. Watch your breathing: it should be deep and measured.
- Hold the bar a minimum of 20-30 seconds (with proper form execution can not stand for longer than this period of time). Rest for 1 minute, then repeat 3-5 more times.
- Start the exercise using your elbows and fingers (if necessary, use your knees), gradually moving to a high bar."
Recommendations for the correct implementation of the front strip:
Being in the position of the frontal bar, it is very important to strain the press as much as possible, focusing on the navel. The fact is that it is adjacent to the transverse abdominal muscle, thanks to which the intestine is held inside, and the spine receives tremendous support. So, retracting the area around the navel, you make the internal transverse muscle actively contract. Want a flat stomach with 6 cubes? Then lower the chin as low as possible, and as much as possible strain the navel.
Do Kegel exercises. In General, these exercises are more familiar to women than men. They are performed by squeezing and unclenching the pelvic floor muscles. In simple terms, imagine that you abruptly stop urinating in the middle of the process, and then just as abruptly resume. This experiment is possible thanks to just these pelvic floor muscles.