Plank exercise: proper form and technique
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Hello to everyone! In this article I will tell you what the plank is, why you need to do it when you are engaged in physical education and, finally, we will figure out how to make the plank correctly.
I personally do the plank almost every day, with the exception of rest days. The plank is one of the required exercises in my sports arsenal. Let’s see why!
What Is “Plank” Exercise: Plank Definition
So, for starters, find out what the plank is? Plank is a physical exercise aimed at strengthening corset muscles, preventing diseases of the lower back and strengthening the spine. The plank is a universal exercise that allows you to strengthen these muscle groups.
Exercise “plank” can be performed absolutely everywhere, both at home and in the gym, and even when playing sports on the street.
What Are The Benefits Of Doing The Plank Exercise And How Many Minutes In A Day Do You Need?
Of course, to carry out any physical exercise without knowing its benefits would be a meaningless exercise. Therefore, let’s deal with the benefits of the plank.
The main effect (benefit) of the plank exercise is that it aimed at the formation of stiff corset muscles. Provided that the plank is correctly executed, the cervical muscles will also be involved, which will significantly improve posture.
In addition, the exercise allows you to increase the endurance of the shoulder muscles, stimulates the development of arm muscles. In the process of training, the pectoral, lower dorsal, gluteal muscles, abs, and calves are strengthened.
In general, from a physiological point of view, the plank allows you to strengthen the muscles of the cortex, shoulder girdle, back, make these muscles stronger and toned. The plank also allows you to prepare the muscles of the body for heavier loads. The plank supports them in good shape throughout the entire period of physical activity.
From the point of view of psychology, an important advantage of the plank is the improvement in concentration. Performing an exercise involves focusing on the goal.
It is also a good test for character – a body stretched like a string must be held for a long time. At the same time, this is a great opportunity to work on yourself and temper your character, not to spare yourself and not give up!
An important feature of the plank is that it does not pump the muscles of the body, but stimulates them, supports them in tone. With the help of the plank you will not build muscle, however, performing the exercise, they will always be tightened.
Another reason why I always make the plank is that it helps strengthen the spine by stimulating the muscle fibers that attach to it. The spine becomes stronger and more resilient under load (when jumping, lifting weights, etc.). And this has a positive effect on maintaining a healthy state of the spine for a long time and even your whole life!
Here is such a benefit from this magical exercise – the “plank”! In addition, given that its implementation requires no more than 3-5 minutes a day. A.
How To Plank: Plank Variations (Forearm Plank, Weighted Planks)
So, how to make the plank? Observing from the side, it seems that it is easy to do. It’s actually quite difficult to maintain the weight of your body, relying only on your hands, elbows, and toes. There are many varieties of planks. I recommend to perform four main types of it daily:
- Forearm Plank. Having taken a prone position (belly down), stand on your elbows. Place your feet on the floor with your fingers. Then lift the body so that a straight line is mentally formed. It is important to prevent the pelvic from sagging or protruding.
- Stand on the foot. Take the position of the rack on the elbows and raise one leg. Keep your body in this position for the maximum amount of time. Then repeat the same exercise with the other leg.
- Side stand. It is carried out according to the same principle as on the elbows, only the body turns sideways, and the emphasis is transferred only to one arm. Do the exercises on each hand in turn. Standard requirements: a straight line of the body without sagging and bulging parts.
- Stand with outstretched arm. Take the starting position – the first kind of plank. Raise your hand and straighten it so that it is parallel to the body. Then change your hand.
How To Make Different Types Of Planks: Execution Technique
- Lay a rug or blanket on the floor. Then take an emphasis lying.
- Take the position of one of the types of plank.
- Tighten your abdominal muscles and control the central part of the body. You can not allow sagging, protrusion of the pelvis, otherwise the exercise will not be effective.
- In each type of plank, take turns to maximize the amount of time, as long as there is enough strength.
- For those who has difficulties to fulfill the plank, I advise you to start only with the first form, with a time of 10 seconds. Then gradually increase the time to half a minute. After add other types of planks.
A good indicator is if you perform each of these four types of planks for 30-40 seconds in one set, that is, without taking breaks, switch to another type of plank every half minute, changing your position. It takes only 3.5 – 4 minutes to complete one complex.
That’s all, dear girls and boys! Now you have learned the full benefits of the exercise and know how to make the plank. If you want to always be fit, slender and sturdy, and with age not to experience problems with the lumplank spine and the spine as a whole, then the performance of the “plank” exercise is simply necessary for you.
Do the plank daily and at any age. If it is not possible to perform it every day, then at least do it several times a week. As a rule, I do the plank after a jog or exercise in the pool, when the muscles are warmed up and prepared to strengthen them.
By the way, many, reading the phrase in the blog articles: “this is one of the exercises of my sports arsenal,” ask the question, and what other exercises are in my arsenal? I will tell you frankly, for each person, depending on his age, capabilities, physiological characteristics and hobbies for a particular sport, there are so-called “his own core exercises” that he performs to increase endurance, speed, strength, coordination, dexterity, etc.
But there are supportive and, in a sense, developmental exercises that I carry out regardless of what kind of training I am doing, whether it’s running, cycling, swimming, strength training and more. They can and even must be performed by absolutely all people who do not have health restrictions.
This complex includes three basic exercises: a plank, a stand (with support against a wall), push-ups from the floor. Even if you are not involved in sports training, then in any case, these exercises will be useful to you, if only because they will strengthen the muscles of the body and its main frame – the spine. Well, do not forget about the simplest orthopedic exercises for the spine, which can be performed in the morning along with exercises for morning exercises. Study blog articles and be healthy!
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