01.05.2020
How to make plank and its benefits for the body: trainer's advice
Plank is one of the most affordable and effective exercises that you can do at home. Exercise is included in many training complexes, and also the pose of plank in different variations is used in yoga.
Plank is a simple static exercise aimed at work of the whole body. But it is very important to follow the correct technique.
The standard plank is performed standing horizontally with support on the hands (or forearms) and toes. Abs is tense, the back is neutral, torso and legs are parallel to the floor.
Kateryna Moroz, a trainer at Hardio Kiev studio, gave some tips on how to properly do plank to avoid injuries and get the most out of exercises.
According to the trainer, plank will not replace a full-fledged workout, but will help keep the body in good shape.
“Its practical benefit is that the body learns to activate a safe horizontal position. If there is a danger of falling, the muscles will know how to get involved in work to avoid injury.
Exercise with correct execution is quite complicated, and therefore energy-intensive, and this exercise can be diversified by performing plank in a static position, or by adding dynamic movements of the legs, arms or torso. Plank alone does not replace a full-fledged workout, but it helps to keep the muscles in good shape and gradually strengthen their endurance” says Katerina.
You can start with 20-30 seconds a day, gradually increasing the time and number of repeats.
Benefits of plank:
The plank strengthens the entire body, in the first place – abs, muscles of the lower back, back, arms and legs.
The secret to the effectiveness of plank in the static is a load on all the muscles of the body, even the feet work.
Plank improves posture, as strong muscles hold the spine better.
Exercise stimulates the metabolism and speeds up the metabolism in the body (with daily performance).
The universality of the exercise allows you to perform it at any time and anywhere, does not require additional equipment and does not take much time.
Bestsellers
New
Articles
What is the energy of life?
We identified 12 main areas in life of each person, the qualitative improvement of each will fill your life with energy and harmony: health, family, time, spirituality, hobbies, beauty, environment, space, well-being, nutrition, lifestyle and self-realization.
Health
Health is when every day is the best. – Franklin Adams
Beauty
Beauty is in everything, but not everyone is given to see it. – Confucius
Nutrition
Thou shouldst eat to live; not live to eat. – Socrates
Home
There is no place more delightful than one’s own domestic space. – Cicero Mark Tullius
Family
Everyone is always someone's child. – Pierre Augustin Beaumarchais
Lifestyle
Staying yourself is the easiest and most worthy lifestyle no matter what others think of you. – Mrinal Kumar Gupta
WANT TO STAY INFORMED ABOUT EVERYTHING?
Sign up for our mailing. You will like it. We promise to write rarely and about important things.