Bowflex® How-To | Planks for Beginners
Keep the plank correctly. How to do the exercise and why it is useful
Plank is a simple but very effective static exercise that will help you keep fit. Plank performance can replace both a warm-up, warming up the body, and exercises that work out the muscles of the press and back. And the bar will also provide the perfect posture.
Fitness Trainer Manvel Mamoyan shares tips on how to do the bar correctly and what mistakes you should pay attention to.
What happens to your body if you do the plank every day?
Just 1 minute a day on the way to a perfect figure.
How to do this exercise?
The exercise is performed from the starting position of the push-ups. The elbows should be bent at right angles and in line with the shoulders. Your body should be in one straight line. The weight of the body must be kept on the elbows and toes, evenly distributing it over the points of support. Freeze in this position and try to hold on as long as possible.
When doing the plank, it is important to constantly tense the muscles of the abdominals, back, legs and buttocks, this will help maintain a straight line from shoulders to heels and increase the effectiveness of the exercise. p>
It is necessary to firmly hold the position, not relaxing for a second. It is recommended to start the exercise with the lightest variation of 15 seconds plank + 30-60 seconds of rest, doing 3-4 repetitions in total. The time spent in the bar gradually increases.
Professor, candidate of biological sciences Viktor Nikolaevich Seluyanov noted that it is necessary to perform the exercises until the moment when a burning sensation and pain appears, only then the body begins to produce the necessary hormones for muscle growth and for fat burning. That is, when the exercise becomes painful and difficult, you need to overcome this moment and continue performing for another 15-20 seconds for the desired result.
What mistakes are worth looking out for?
Try to follow the correct exercise. Be sure to keep your back straight, do not bend in the spine. Otherwise, the load on the spine will greatly increase, while the pressure on the press will decrease. Do not slouch, as this will make it more difficult to maintain the position of the body. Also, do not raise your head and take your eyes off the floor so as not to overload your neck.
Why do you need to do the plank at all?
Despite its simplicity, the plank is a very effective complex exercise. First, static exercise is important for tendon development, endurance, and muscle tone. Secondly, a whole group of muscles is involved in the plank: all the abdominal muscles, the extensors of the spine and partially the muscles of the whole body.
Plank in the Guinness Book of Records
Absolute record for naxThe bar was set in May 2016 by Mao Weidong, a police officer from China. He stood in it 8 hours 1 minute . Among women, the record was set in 2019 by Dana Glovaka, standing in the bar 4 hours 20 minutes .