Plank – an exercise to strengthen the abdominal muscles, the maximum effectiveness of which is achieved only if it is correctly performed. This article contains all the information that will help you understand the intricacies of doing this exercise. With the following rules and recommendations, a positive result is ensured – a taut abdomen and an inflated press. All this can be done at home.
The most common mistake of beginners in gyms is a sharp and excessive load of the press, including classic or lateral twists. Template exercises in this case are completely unimportant. To bring the muscles to the abdomen in tonus, you can work out new and non-standard ways of training. In particular, the bar, the implementation of which allows you to strengthen the muscles of the bark, to form a strong muscular corsage.
It should be noted that this method of training is not applied in cases when work is on relief. The reason is that the bar is aimed at strengthening and shaping, rather than pumping muscles. In this regard, the exercise is most popular among those who seek to increase the level of strength and endurance.
Plank is not an isolating exercise, its main goal is to strengthen the abdominal muscles, all abdominal parts are not pumped.
Advantages of the Plank
Exercise contributes to the development of a number of characteristics of the body, namely:
- strengthens, develops muscles;
- improves concentration;
- perfects the waist.
More about each advantage. The main effect of the exercise is aimed at the formation of stiff corset muscles, especially the abdominal and dorsal muscles. Provided the strip is correctly performed, the neck muscles will also be used, which will significantly improve posture.
This method allows you to increase the endurance of the shoulder muscles, which is achieved through their strengthening during training. Also, the bar stimulates the development of the biceps, this is facilitated by the intensive work of the biceps brachium muscles, which occurs when the upper section is held on elongated arms. During the training, the thoracic, lower dorsal, gluteal muscles, press, calves are strengthened.
From the point of view of psychology, an important advantage is the improvement of concentration, the importance of which can not be underestimated. Exercise implies concentration and concentration on the goal. It’s also a good test for a character – a string-tied body needs to be held for a long time, which is not everyone’s strength. At the same time, this is a great opportunity to work on yourself and temper your character, do not feel sorry for yourself and do not give up.
This exercise will be appreciated by those who decided to start fighting with a sagging belly and a waist. Planck not only effectively eliminates these problems, but also makes the body more perfect with a tight waist and beautiful cubes. However, one should not forget about balanced nutrition and refuse cardio training.
The main muscle groups supporting the body in the straightened position during the execution of the bar are the press and the back. In addition, the work includes the muscles of the chest, shoulders, front thighs and buttocks. In other words, the distribution of the load on the muscles in the performance of the classical version of the exercise (while standing on the elbows) looks like this:
- Press, especially the straight muscles of the abdomen. The press has the main load – the abdominal muscles prevent the body from sagging down under the action of gravity.
- Muscles of the back, especially the lower part. Support the body in a straightened position, tighten the ribs, pull the arms to the body, allowing you to stabilize the angle between the body and shoulders.
- Large pectoral and deltoid muscles. These muscles allow you to hold on to the shoulders, not sagging downward.
- Large gluteal muscles, quadriceps, calf muscles. These muscles provide an even position of the legs and pelvis.
Looking at the above list, you can safely say that the bar trains almost all the muscles of the body. Variations of this exercise allow you to increase the load or shift its emphasis on one or another muscle group.
The classical exercise of the bar (sometimes also called the “board”) refers to the isometric. This means that if you do it correctly, no movement occurs in the joints, that is, the posture remains static. However, there are also dynamic options, including body turns, lifting and lowering of hands or feet.
Watching the person doing this exercise gives the impression that it is very easy. In fact, it is difficult enough to keep the weight of your body, resting only on the hands, elbows and toes.
The technique of the strip includes the following steps:
- On the floor opposite the large mirror, lay a fitness / yoga mat. Then the emphasis is laid down.
- Lean your toes and hands on the floor and pull out the case.
- Back to stretch so that you can mentally draw a straight line from head to toe. Strain the abdominal muscles, and control the central part of the body. You can not allow sagging, protrusion of priests, otherwise the exercise will not be effective.
- In this position, keep the body for at least half a minute, maximum – how much power.
The seven main types of straps
Different variations of the exercise can come in handy as the shutter speed increases, when the standard rack will not cause problems and discomfort will disappear.
1 – Rack on elbows
Taking the position of lying (belly down), stand on the elbows. Then lift the body in such a way that a straight line is formed mentally. It is important not to allow the priests to sag or protrude. This position is to hold the maximum amount of time, while recording all the results and increasing the duration of each workout (at the initial stage, the difference can be several seconds).
2 – Side stand
It is carried out on the same principle as on elbows, only the body turns sideways, and the emphasis is transferred only to one arm. Exercises are performed on each hand in turn. Standard requirements: a straight line of the body without sagging and protruding parts.
3 – Rack on the leg
Take the starting position and raise the leg. Hold the body in this position for the maximum amount of time.
4 – Rack with an outstretched arm
Take the starting position – the usual bar. Raise your hand and straighten it so that it is parallel to the body. In this position, hold for a while, then go back to the classical stand and repeat everything, but with the other hand. This is considered as one repetition.
5 – Rack with transition
Lie down on the floor, lift the body, as when performing a classic bar. Then go to the side stand, after 10 seconds turn to the other side. The retention time on each side is the same – 10 seconds. Accept the starting position. This is considered as one repetition. That is, the classic rack is alternating with the side without rest.
6 – Side counter with reversal
Adopt the position, as with the side bar. One arm is fixed, the other rises above the body and is straightened so that it is perpendicular to the floor. Lower your hand by touching the floor and lift it to its original position. Do 10 times, then go to the other side and repeat again.
7 – Fitball stand
For this exercise, you need a bench. Legs to place on the bench, forearms – on the ball. With the correct execution of the stand, the body forms a straight line from the shoulders to the ankles. Hold the body in this rack for a minute.
To the listed variations of the bar you can go after the increase in endurance during the performance of the classical technique is noted. It is important to remember that exercises like these increase blood pressure, so they are contraindicated for people who have health problems.
Recommendations for the exercise
In cases where the bar is performed for the first time, it is recommended to start with short training – no longer than 30 seconds. Time to increase gradually, with each training for several seconds. Also at the initial stage, you can do the exercise on the bent knees, and go to the classical rack after the retention time of the “simplified” bar exceeds two minutes.
As additional exercises, pull-ups and push-ups are recommended, which allow to strengthen the profile muscles involved in holding the bar.
If the bar is performed for the purpose of developing the dorsal muscles and appointed by the therapist as recovery exercises after the injuries, the course includes 10 days of training. The length of retention should be within 0.5-1.5 minutes. Thanks to such trainings the frame muscles are brought into tonus.
The information and recommendations contained in this article make it possible to avoid mistakes in the performance of the bar. Compliance with the rules is the key to the effectiveness of training and guaranteeing the expected result.