The goal of any training in fitness is to work out different muscle groups through their tension, which occurs in two ways: static and dynamic. One of the most common trainings in the first method is the Planck exercise. It is also called universal, because the muscles of the whole body are involved in its implementation, but the press and shoulder girdle are especially effective . Pilates exercises based on this exercise are widely practiced.
It is called static because when it is performed, the body is motionless, only muscle tension occurs, in contrast to dynamic training, when their length changes. The advantage of static exercises is significant time savings. But the quality of the training does not suffer from this. For example, performing the Planck exercise for several minutes, a person receives an enormous load on the muscles. Therefore, for a short time they manage to get tired, as after a full strength training.
The name of this lesson comes from the English the plank ("plank"). Exercises of this kind are based on a basic stand with support on the forearms and toes. In this case, the back together with the head from the top of the head and with legs to the heels forms a straight line, visually resembling a bar (hence the name). The arms are bent so that the angle between the shoulder and forearm is 90 degrees.
In this position, on the exhale, the stomach is retracted, and the muscles of the buttocks tighten. So you need to hold out as long as possible without holding your breath. For the first lesson 10 seconds are enough, for the second - 20, etc., gradually bring the time to 1-2 minutes or more. The main thing is to observe all the conditions of the correct technique for performing the exercise, keeping the body line perfectly straight, without bending down the hips or up the buttocks. In this case, even the classic Planck exercise gives amazing results. The reviews of those who tested it on themselves confirm that the effect is already visible from the second week of regular classes. It is advisable to start the training with a warm-up, and be sure to complete it with a stretch.
The Planck exercise can be used as an independent training session or as the final stage of any complex on the abs muscles. In the first case, classes can be held every day, because do not take much time, but 3 times a week will be enough. In addition to the standard pose, the Planck exercise has many variations. For example, in a classic stance with support on the forearms, you can simultaneously raise the opposite arm and leg and hold in this position for as long as the forces allow. Perform several approaches with a change of arms and legs. In this case, abdominal muscles train well, getting a tremendous load. If the classic plank causes difficulties, you can simplify the task by taking the stand with its support on the forearms and knees (instead of socks) or on the wrists and knees as the initial position. To diversify your workouts, you can use fitball or weights for a more intense load.