There are just a huge number of secrets of youth, which will also help maintain a good figure. However, many of them require endurance, iron willpower and a considerable amount of time, which is not always enough. But there are some ways that can bribe those that seem affordable. And the exercise “Planck” for the press, muscles of the arms and legs is one of them. With each new day, it becomes more and more popular, as it can help in keeping weight under control. With it, you can get a toned and slim figure. Is it really?
What features are typical for the exercise?
Why does the Plank exercise for the press so attract attention to itself? The whole point is that it does not put forward any requirements for the place of execution, for the use of shells, for having a uniform and good physical preparation. It is in this all that the attractiveness of this training lies. In addition, the execution technique is quite simple. And the results can amaze. If the exercise “Planck” for the press will be performed regularly, then in the end you can get a taut belly, slender hips, elastic buttocks. Ugly folds that were on the waist and under the shoulder blades will disappear. All this sounds quite tempting.
It is necessary to follow the training technique
How to perform the exercise “Planck” for the press? The technique of the standard version of this training is quite simple. You must perform the following steps:
- we lie on the floor on the stomach (instead of a rug, you can use a rug or a blanket);
- we bend our elbows in such a way that an angle of 90 degrees is obtained;
- we gather all our strengths and raise the body on the forearms, as well as on the toes.
As a result of all the above actions, the body should stretch out and form a straight line - the bar. And it should go parallel to the floor.
The complexity of the technique is not different
How to do the exercise "Planck"? It is more correct and convenient to place your elbows directly under your shoulders. In the accepted position, you must stay within 1-2 minutes. Everything will depend on weight and physical condition. Ideally, three approaches should be followed. Leaving the place where you are doing the exercise is not required.
If you have a question about how to do the Planck exercise, you can see that there is nothing complicated in the technique of its implementation. This lesson will be affordable for anyone. Even those who are overweight are able to perform such training at home. And the results will be quite effective.
Exercise "Planck" for weight loss is so universal that it is available for absolutely everyone. But you need to understand that you should do it regularly, while showing patience and faith in your abilities. At first, it must be performed once a day (3 approaches). Gradually, the number of repetitions can be increased to the level that you need for your development. In this case, it is necessary to increase not only the number, but also the time taken to complete the approaches.
More complicated exercise
What types of exercise includes the "Planck" for weight loss? Over time, you should pay attention to the side rack. The technique of its implementation is as follows:
- we lie down on our side, focusing on the arm bent at the elbow, and on the side of the foot;
- the second limb should lie on the hips;
- legs should be kept together.
Having torn the case off the floor, it is necessary to linger in the final position for 1 minute. It will take 3 approaches. Over time, you can increase the time and number of repetitions. It is necessary to periodically change sides. This is necessary so that the muscles receive a uniform load from all sides of the body.
Simple actions that will lead to good results.
What other elements can the “Planck" include - an exercise for the press? Over time, girls can use this simple action to increase the effectiveness of this training.
- Having adopted the classic stance, you can alternately raise your legs and arms up, holding it at the end point for a while.
- Performing the side bar, it is allowed to raise the upper leg.
- You can use a sports ball, focusing on it with either hands or feet at the time of the training.
Have you decided to do the Planck exercise? The results that can be obtained using it will manifest themselves after a month of training. Naturally, if they are regular and with proper technique. To increase the effect, you should think about your diet. We must try to exclude baking from your diet. It is also undesirable to eat in the evening. More is not required to get a taut figure .
What effects does the Planck exercise have? Reviews
The results before and after training, according to numerous reviews, can simply amaze. What are they manifested in?
- Increases elasticity and tone of almost all muscle fibers of the body. This also applies to problem areas: buttocks, hips, abdomen, back in the area of the shoulder blades.
- According to reviews, you can get rid of cellulite. This is possible because there is an improvement in the blood supply to the tissues.
- There is a strengthening of the back. It will also be possible to get rid of those pains that often occur in the lumbar region. This is due to the formation of a strong muscle corset.
- This exercise can be performed with osteochondrosis of the spine.
- The relief of the legs and back will improve.
- Excess fat will begin to disappear. This is due to the increased work of muscle fibers, due to which excess fat will be burned.
This is the effect the exercise “Planck” has. Testimonials, results before and after training demonstrate that this training will help to get a flat stomach, elastic breasts and a good shape.
Advantages of the exercise
What other advantages does this type of training have? There are some nice points worth voicing.
- Performing a side bar (1 set) will result in a loss of 12 calories.
- You can get rid of excess hand fat and inaccessible internal places.
- Will gain power over his body, will become stronger willpower. And self-esteem will rise significantly.
Important tips to help you get good results.
There are some conditions that will help make Planck exercise effective. The results will depend entirely on them.
- Breathing is required evenly and calmly. It is not necessary to dissolve the muscle fibers of the abdomen. Work requires only a diaphragm.
- Try to exercise control over your body, each muscle group. There is nothing wrong with the fact that everything will start to hurt the next day. All these unpleasant moments will disappear if the training is regular.
- At first, a sense of clumsiness and fitness will arise. Such feelings are usually experienced by all beginners, and there is nothing wrong with that. Over time, everything will pass.
Hurry in doing the training should not be
Do not forget that there are more difficult to fulfill the bar. But they should be started only after a year of regular training. This is an exercise on fitball, in which the emphasis is on 4 points. Particular attention requires a V-shaped bar, in which you need to take a head-down position with emphasis on the elbows. The angle between the legs and the body should form the letter V. There are many variations.
The results will largely depend on the load and the type of bar being performed. In some situations, two weeks may be enough to tighten the muscles.
Nutrition Must Be Proper
Do not forget about nutrition. It must be correct. Otherwise, achieving the desired goal will not work. It is necessary to abandon carbonated drinks, from fatty, salty and smoked foods. From the diet should be removed pastries and sausages. Otherwise, you won’t be able to benefit from training. Alcohol is allowed, but you need to know the measure. If you drink coffee, you should not add cream and sugar to it.
Conclusion
The bar is the best exercise for the press for girls. However, you must remember the regularity of the training process. Do not feel sorry for yourself if you want to get good results in the shortest possible period of time. Follow all the above recommendations, work on the technique, and then the positive effect will not take long. I wish you good luck in performing this technically simple, but effective exercise.