How Long Should You Keep The Bar? Correct Execution And Timing For Efficiency

How Long Should You Keep The Bar? Correct Execution And Timing For Efficiency
How Long Should You Keep The Bar? Correct Execution And Timing For Efficiency

Video: How Long Should You Keep The Bar? Correct Execution And Timing For Efficiency

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And how to avoid mistakes that only distance you from him.

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The plank is one of those exercises that is used in almost any workout. When done correctly, the plank will activate not only your core, but also the muscles in your shoulders and legs. Plus, it can help you develop strength and endurance. Some people want to give 100% in training, so they stay in the bar until they feel bad. We learned from the top trainer of the World Class fitness studio chain Ekaterina Nekrasova how to correctly perform this exercise for maximum efficiency.

Why is the plank so popular?

Strengthening your core is an important aspect of any training program. A strong and durable body not only looks good, but more importantly, helps stabilize, balance and support the body during any other activity. A strong core can reduce stress on joints and improve posture. While this exercise is more suitable for building strength than cardio, it slightly increases calorie burn by using a number of muscles. The amount of energy expended depends on your weight and how long you hold the bar. Plus, the plank is a fairly simple exercise that doesn't require any additional equipment, so it's very easy to incorporate it into any workout.

Common mistakes

Avoid these mistakes to get the most out of your exercise and avoid stress or injury.

Arch your back. Because of the back arch, you do not engage your abdominals enough and put more weight on your arms. Make sure you keep your body level.

Keep your hips down. Your hips may start dropping as soon as your abs get tired. This is a sign that it is time to finish the exercise. If at first it seems like your hips are sagging, try spreading your legs a little wider and focusing on your abs.

Raise your head up. Your neck should be in line with your body and not tilted up, as this can stretch your neck. The gaze should be lowered to the floor.

How long should you hold the bar?

You've probably heard or encountered on the Internet many different options for how long you need to do this exercise: 30 seconds, two minutes, or maybe as long as possible? Recently, George Hood from Chicago broke the world record for the longest bar held by a man - 8 hours 15 minutes and 15 seconds. And Dana Glovaka from Montreal, Canada, holds the world record for the longest bar held by a woman - 4 hours 19 minutes and 55 seconds.

Ekaterina: There is no specific time in the bar that any person needs to stand, regardless of their preparation. In the correct position, a person can stand as long as he can stand. Someone can stand for 8 minutes, while others find it difficult to stand even for 20 seconds. Start with a short time, and then each time increase it by 5-20 seconds to increase the endurance of the muscle corset and arrive at the plank length that is ideal for you.

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