MBE Torts (I,A): Intentional Torts - Harms to the Person
How to complicate an ordinary bar? 5 proven techniques from a fitness trainer
Together with the top trainer of the World Class network Ekaterina Nekrasova we figure out how to diversify and complicate the basic exercise, if you are already bored with performing an ordinary plank.
Plank is one of the best exercises to work out the muscles of the core. It's no secret that such a simple exercise involves the whole body: abs, buttocks, muscles of the legs, back, shoulders and arms. All of these muscles are responsible for various movements. The plank helps relieve back pain and improve posture and flexibility. The classic form of this pose is a static exercise that must be held for as long as possible. Beginners can start with 30 seconds, and pros can master 3 minutes or more. But what if you want to somehow diversify your workouts? Various plank variations come to the rescue.
Classic Plank Technique
Before mastering advanced techniques, you need to get to know the classics. Lie on your stomach, bend your elbows and stand on them. Stretch your legs, lean on your socks. Your body should form a straight line parallel to the floor. The pelvis should not stick up: twist the buttocks a little and do not load the lower back. Put a stopwatch and hold in this position as long as you can. You can also stand in a plank with your arms straight, on your palms - this is also considered a classic option.
Only when you began to confidently perform an ordinary bar, you should think about making the exercise more difficult. There are five different techniques for this.
What happens to your body if you do the plank every day
With a conscientious approach to training, the result will not keep you waiting.
1. Side plank on the elbows with a raised leg and arm
It is important to tighten the buttocks so that the pelvis does not pull towards the floor. In this version of the plank, you also need to keep an eye on balance.
Lie on your right side, lift your upper body, resting on your elbow, and your pelvis. Lift up as far as you can, straight left leg, and then arm and hold in this position. Repeat the same exercise on the other side. Start with 30 seconds and work your way up.
The hardest push-ups. 5 types that not everyone can do
Few people can do these push-ups. Can you repeat it?
2. Side hips plank
This will keep your abs on fire.
Stand in the classic plank on the elbows. Lower your hips to one side or the other, touching the floor. Try not to lift the pelvis up, keep it twisted, avoiding stress on theoasnitsu. Do 20-30 such crunches per set.
Preparation test. Checking your fitness by the bar
Find out who you are - a beginner, advanced or a record holder.
3. Plank with raised leg
This variation of the exercise will allow more load on the abs and upper body. After it, it will be easier for you to stand in the classic plank.
Stand in the classic plank on the elbows. Lift one leg off the floor and lift it up as far as possible. At the same time, try not to lift the pelvis or bend the lower back. Stand in this position for 20-30 seconds and switch legs.
5 simple yet effective exercises for the perfect abs
Incorporate them into your workout and the bricks won't keep you waiting.
4. Plank Corner
This is my favorite exercise.
Stand in the classic elbow plank. Push them off the floor and push the pelvis up. Your body should resemble a reverse V. Legs should not bend at the knees. Do not lift your head, the neck is an extension of the spine. At the end, return to the starting position. The corner can be performed on straight arms, on the palms. Do 20-25 reps.
How to pump your glutes at home? Effective workout
20 minutes of intense exercise to tone your muscles.
5. Leg Curl Plank
This will also pump the buttocks.
Stand in a classic plank on the palms with arms straight. Lift one leg off the floor and lift it up as far as possible, straining the buttocks. From this position, without lowering your leg back to the floor, bend your knee and stretch it towards the opposite elbow, straining your abs. Then return to the starting position and repeat the same movements with the other leg. Do 20 indulgences.