What will happen if you plank every day for 1 minute
What happens to your body if you do the plank every day
Plank is one of the most affordable and at first glance easy exercises in fitness. It is performed with its own weight on any flat surface and at the same time is capable of pumping almost all muscle groups, from the press to the buttocks. But in order for the bar to lead to a noticeable result, a number of factors must be taken into account. Wellness coach and expert of the Championship Andrey Semeshov tells how to get the most out of this exercise.
Plank - not for time, but for result
It sounds tempting: just a business - to stand for a couple of minutes in the bar in the morning and do not bother with diets, going to the gym and so on. But a dismissive couple of minutes in relation to such an exercise as the plank can only come from the lips of someone who has not advanced further than a thoughtful study of challenges on Instagram.
Those who have really tried to stand in the bar know for sure that this is not an easy couple of minutes, but a solid, often painful 120 seconds that crawl very slowly. Therefore, working exclusively for the time being is meaningless and ineffective. It is important to start from the individual level of physical fitness and your own feelings.
Hold the bar correctly. How to do the exercise and why it is useful
A fitness trainer tells you how to do the plank to get results.
What will the result of doing the plank every day?
And yet: what happens if you stand in the bar every day? If we mean that you are systematically increasing the time spent in this uncomfortable physiologically position, then we can confidently say that the endurance indicator will improve. As time passes, you will be able to stay in the plank longer than you did on the first day.
Other bonuses - for example, a slim fit figure - remain a big question and depend on many factors. It is naive to believe that on the way to an ideal body you will get off with one bar, performing it once a day for even five minutes. Returning from workout to fast food and walking along the Three K route (a chair at home - a chair in a car - an office chair), you are unlikely to wonderfully fly into that prom dress or button up faded jeans from the construction brigade era in a month on the press.
Preparation test. Checking your physical fitness by the bar
Find out who you are - a beginner, advanced or a record holder.
Effective plank-vacuum connection
The task to master the bar coupled with another wonderful exercise, almost everyone who asks for advice on where to start acquaintance with fitness gets a vacuum from me. These are deceptively simple exercises that are not scary to start doing. Then everything dependssits from your dedication and motivation.
Benefits - wagon: all muscles are loaded. You will understand this when even the flexors of the little toes begin to tremble with tension. The muscles of the cortex are especially affected. And over time, if you conscientiously perform the plank-vacuum connection every day and increase the load (even if you leave everything else as it is), you can hope for comments in the spirit: Have you lost weight, or what? On a diet ?.
Plank in a bundle with a vacuum is also a great tool for training the will muscle. Once you start exercising, you will train yourself to overcome stress and see how the body responds to effort. This motivates: when two weeks ago I fell face down to the floor in 30 seconds, and today I stood already 120. This is the result! Moreover, the result is achieved, and not fallen on you from the sky. You will appreciate it. And, most likely, add a couple more good habits to the bar and vacuum. For example, walking 12 thousand steps, paying attention to the ratio of normal and unhealthy food in the diet. And then it turns out that there is quite a cozy fitness club next to the house.
Vacuum: the most effective exercise for a flat stomach
Just one exercise, regular implementation of which will help to adjust the waist and make the abdomen flat.
Contraindications to the plank
Despite the seeming harmlessness of the plank (as well as and vacuum), this exercise has contraindications. Among them:
- joint injuries;
- inflammatory processes in the body;
- spinal problems;
- high blood pressure.
Obviously, if you have a disease, you first need to consult a doctor. However, if the state of health imposes a direct prohibition on the bar or on any other exercise, this is not at all a cross on your aspirations to transform your body to the desired result. It is possible and necessary to select options that are compatible with your history. Otherwise, if you continue to follow the plank challenges on Instagram only from the couch, there will definitely not be any changes. And who knows, maybe in a year you yourself will record videos and upload them to social networks with a call to join.