8 Rules For The Perfect Plank

8 Rules For The Perfect Plank
8 Rules For The Perfect Plank

Video: 8 Rules For The Perfect Plank

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Video: INTENSE Total Plank Workout - 8 minutes for toned abs and a strong core! 2023, February

The plank will help strengthen the abs and core muscles while improving the tone of the whole body! But in order for this exercise to be as effective as possible, you need to remember the main rules for its implementation. Without the right technique, there will be no result. Remember this!


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The plank is a static exercise. There are no movements in it, because the most important thing here is to hold the body correctly.

How to do it: Lie on the floor with your stomach down. Bend your arms at the elbows 90 degrees and go to the support lying on the elbows (see photo). The body should be in a straight line from the top of the head to the heels of the feet. Lean only on your forearms and the tips of your toes. The elbows are directly under the shoulders. Keep your body as straight as possible, tighten your abdominal muscles and do not relax any more. Try not to bend your hips down to the floor.

Feet. Put together: it will become more difficult to maintain balance, which will increase the load on the abdominal muscles.

Legs. They must be straight and tense, otherwise the load on the rectus abdominis muscle, which keeps the lumbar spine from flexing, will also decrease.

Buttocks. Strain. And do not let go of the tension until the end of the set. Contraction of the gluteus maximus increases the activation of all core muscles.

Small of the back. The most difficult moment! When done correctly, the lumbar spine should be flat. That is, the lower back cannot be rounded or sagged. Imagine that your lower back is pressed firmly against the wall.

Stomach. Pull in, and then (already retracted) try to pull up to the ribs. Throughout the approach, keep your stomach in this position, but do not hold your breath.

Elbows. To avoid putting unnecessary stress on your shoulders, place your elbows directly under the shoulder joints.

Exercises should be performed on exhalation, and held until moderate muscle tension. Hold on in this position as long as possible: for a start, it is enough to hold out for 10 seconds. As a rule, people with different preparedness maintain the plank posture from 10 seconds to 2 minutes. Ideally, you want to keep your body stationary for as long as possible - this is how you use your muscles to the maximum, but if you are a beginner, do not try to break the record: start small.

Tip: If you are doing the front plank exercise for the first time, first hold for 10 seconds, next time 20 seconds, then 30 seconds and eventually up to 1 minute. A good result is 2 minutes, but if you perform 3 sets, then hold out for 1 minute.

Try to gradually increase your workout time.

Watch the video to show you how to do the plank correctly!

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