I present to you a new and revolutionary a static exercise that will delight you- Plank. She drives to work, not only the stomach but also the muscles of the whole body. You need to dedicate just 5 minutes a day, every day and the results will surprise you.
Position of plank
The essence of the exercise is, it needs at least once a day as a “floating” above the floor a few minutes of relying solely on the hands and feet.
Undoubtedly, you placed in such in a position even 2 minutes. Therefore is not an easy task. At this time they are activated by a large number of muscles.
But as a result of this exercise, you will have taut buttocks without cellulite, strong back, hips, and thighs perfect, sculpted legs, flat stomach and shapely arms.
How to do the exercise “Plank”:
“Plank” is a static exercise. There is no movement, so it is important to keep the body properly while you work.
Lie on the floor belly down. Bend your elbows at 90 degrees. Therefore place it in a lying position on his elbows. The body should be your right. You have to rely only on the forearm and fingertips on your feet.
The elbows are directly under your shoulders parallel. Keep your body as straight as possible, strained abdominal muscles do not relax. Try not to drop your hips toward the floor.
Feet – Assemble them. In this way will be harder to keep a balance and that will increase pressure on the abdominal muscles.
Your legs should be straight and taut. If your feet are not flat and tight pressure on the right abdominal muscle, which adheres to the lumbar spine, will be reduced.
Buttocks – Stretch and do not relax your buttocks until the end of the exercise. Thus increasing the activation of all muscles of yours lower torso.
Loin – Pull in your stomach and in such a position even try to underline below the ribs. During the exercise, hold your stomach in such a position, but do not hold your breath.
Elbows- To avoid unnecessary load on the shoulders, put your elbows directly under your shoulders parallel to the joints.
Hinder is in this position as you can. For starters, it is enough just 10 seconds.
As a rule, people with different physical readiness maintain such a posture from 10 seconds to 2 minutes. Then have a break of 2 minutes. After break again repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.
It is very important to do this exercise every day, preferably at the same time.
The benefits of exercise, “Plank”
- Tight buttocks is no longer a problem. The exercise focuses on the gluteal muscles and hamstrings legs. This will provide the desired shape of the buttocks. But even more, if you look forward to what you will lose cellulite.
- Your back will strengthen. During active exercise the lower back muscles, shoulders, and neck area. So, this exercise can serve as prevention of osteoporosis (which often occurs in women) in the field of doors and lumbar spine.
- In addition, you will forget about the pains in the shoulders and between the shoulder blades. This pain occurs as a result of carrying heavy bags or long sitting at a desk.
- You will have the tight and attractive legs. The main burden of the nose leg exercises. In doing are include all the leg muscles – from hip to sheets. If you feel a burning sensation in the muscles – this is a sign that muscles work. Don’t worry, relax, and tomorrow will already be better.
- Taut and shapely arms. It is obvious that with this exercise of the intensive training and hands. In the hands of half the body weight is maintained.
- Flat belly-When the whole body tense, automatically activates abdominal muscles, as the lower, and lateral.