Planck static exercise for the whole body. Bashny.Net

Planck is one of the most popular and effective exercises for the press around the world. Plank makes work not only abdominal muscles and shoulder girdle, and muscles of the body.




It lies in the fact that every day, like "hover" above the floor for a few minutes, using only the hands and feet toes. Undoubtedly, it is "in limbo", albeit two minutes - no easy task. But the result will not take long. Within two weeks of regular exercise, you will notice how tighten all the muscles in your body. Planck - is really high, but nevertheless attainable for all the results that may be obtained using static exercises to build his own body.


Planck - static exercise. Movements in it, because the most important thing here - to keep the body properly.

How to: Lie on the floor belly down. Bend your elbows to 90 degrees and go to the focus lying on his elbows (see. Photo). The body should form a straight line from the top of the head to toe feet.
Rely only on the forearms and the tips of the toes. The elbows are directly under the shoulders.

The body keep as straight as possible, tighten your abdominal muscles and not to relax. Be careful not to bend the hips down to the floor.

1. Feet. Put together: keep the balance will be difficult, it will increase the load on the muscles of the abdomen.

2. Legs. Should be straight and tight, otherwise the load on the straight abdominal muscles, holding the lumbar by deflections, will also be reduced.

3. Buttocks. Strain. And do not let go until the end of the voltage approach. Reduction of the gluteus muscles increases the activation of the cortex.

4. Loins. The most difficult moment! If done correctly, strap lumbar spine should be flat. That is, the lower back can not be rounded or bend. Imagine your lower back firmly against the wall.

5. Belly. Pull and then (already drawn), try to pull up to the ribs. Throughout the approach, keep the stomach in this position, but do not hold your breath.

6. Elbows. In order not to create unnecessary burdens on the shoulders, elbows place strictly under the shoulder joints.

Perform the exercises you need to exhale and hold - to moderate muscle tension. Hold on to this position as possible: to start enough to hold 10 seconds. As a rule, people with different readiness posture retain strap from 10 seconds to 2 minutes. Ideally, you need to keep the body in a fixed position as long as possible - so you engage the muscles to the max, but if you are - beginner, do not try to break the record: start with the smallest.

Tip: If you are doing an exercise forend first time, first hang for 10 seconds, the next time 20 seconds, then 30 seconds and eventually up to 1 minute. A good result is 2 minutes, but if you perform 3 sets, then hang on for 1 minute.


So strap - static exercises to strengthen the abdominal muscles, but also the legs and back. All types of this technique is based on the principle of static (no movement), and focuses on muscle load and a fixed position of the body during the session. This strap something intersects with yoga. That is why the effect is only possible with a clear implementation of all recommendations.
Capricious fashion which dictates its own terms in all spheres of life, in relation to a set of exercises drag strips is only a positive response. Static abdominal exercises - not new in sport, but not all trends are so useful and effective to use. So what is the "bar" and why do it?
Exercise strap is very well suited for warm-up before doing strength exercises, as well as those who are interested in the idea to work out the muscles in training bark (responsible for supporting the pelvis, hips and spine) without twisting.
The essence of the exercise strap is to every day like "hover" above the floor for a few minutes, using only the hands and feet toes. Undoubtedly, it is "in limbo", albeit two minutes - no easy task. But the result will not take long. Within two weeks of regular exercise, you will notice how tighten all the muscles in your body.

To train and strengthen the core muscles without the traditional exercises with the rise of the legs and the body - in this contrast trims the dynamic workouts.
The main task bars - keeping the body in a steady state of stress - to strengthen the muscles that stabilize the body. These include the obliques, transverse and rectus muscle, leading small and medium gluteus, hamstrings, rostral-shoulder and others.
You say, no response is difficult? But experts and athletes in one voice say that if you perform this exercise by all the rules, then the result will justify all expectations, and if it turns out that you really have a way with exercise equipment and strong enough to doze off during a two-minute approach, so it's time to up the ante. Fortunately, there are many embodiments of strips that increase the level of difficulty. But first, let's look at how should look like a real strap.
Rheine is important to learn how to perform a basic front bar, and only then move on to the more complicated version, because it is respect for the fundamental right to make the exercise as effective. The systematic and correct operation, it will endow you with power, which later will make significant progress in basic exercises. On the other hand, if improperly performed, you risk aggravate problems with lower back without the slightest benefit to the abdominal muscles. So the choice is yours!
As working muscles, and that they occur when performing static exercises?
Most of the work take on the red muscle fibers, or as they are called slow if the work is done on the floor of force or less. Red they are called because they contain in themselves more myoglobin than white, it myoglobin and gives them a red hue.
Of course, it should be noted this is a big plus as the static exercises that they can do almost anywhere, in any conditions. They are not required to have any additional equipment. Of course, if you perform a static load in the well-equipped room, you can increase the efficiency of performance by adding additional equipment.
Basic strap


Regularly carrying strap, you can get a steel press, or simply pull up the body at home. Also plank exercise may be recommended as a therapeutic exercises to strengthen the back muscles. Movements in it, so the main thing - to keep the body properly: podkruchen pelvis slightly forward, back straight, the body from head to toe in a line is extended.
Lie on the floor belly down. Bend your elbows to 90 degrees and go to the fence lying on the elbows. The body should form a straight line from the top of the head to toe feet.
Rely only on the forearms and the tips of the toes. The elbows are directly under your shoulders.
The body keep as straight as possible, tighten your abdominal muscles and not to relax. Be careful not to bend the hips down to the floor.
If you have taken the right position, go to the very exercise
1. Feet. Put together: keep the balance will be difficult, it will increase the load on the muscles of the abdomen.
2. Legs. Should be straight and tight, otherwise the load on the straight abdominal muscles, holding the lumbar by deflections, will also be reduced.
3. Buttocks. Strain. And do not let go until the end of the voltage approach. Reduction of the gluteus muscles increases the activation of the cortex.
4. Loins. The most difficult moment! If done correctly, strap lumbar spine should be flat. That is, the lower back can not be rounded or bend. Imagine your lower back firmly against the wall.
5. Belly. Pull and then (already drawn), try to pull up to the ribs. Throughout the approach, keep the stomach in this position, but do not hold your breath.
6. Elbows. In order not to create unnecessary burdens on the shoulders, elbows place strictly under the shoulder joints.
For beginners in this position you must hold for about 10 seconds.
To increase the load almost the elbows can be moved forward.
For already mastered this stage trims have options. Transitioning to complications is, if you can keep the bar for 45-60 seconds without trembling at the knees and sniff dissatisfied. Of course, if you want it. As is the case with classic strap, sophisticated options do not require additional devices - all you need is your own body and iron willpower. At first they will seem awfully exhausting, but the development of these techniques will work the muscles of the middle part of the body inside and out.

Varieties strap

1. Side bar - including obliques. Running from a prone position on his side. Emphasis is carried out on the forearm bent and feet. The case is smooth diagonal. Muscles all tense, stomach in. It is considered the most difficult of all types, and not recommended for beginners to perform. As the support used a forearm and a leg. The second leg is raised up as a free hand. The housing and the support leg up strict diagonal.


2. Inverted bar - working all muscle groups back the bark. Mirroring the classic position.


3. Grip the raised foot - including the front chain crust and stretched the front thigh muscles, depending on the posture. It is considered more effective than basic exercise, as the reduction of the area of ​​support significantly increases the load on the muscles and especially on the abdominal muscles. When the stand is carried out on the one hand, the second is pulled forward. If the lock is removed from one leg, then it is raised slightly above the shoulder. It is mandatory to strict adherence to the standard rules - arm (leg) is straight, the muscles are stretched as much as possible, the body is in a straight line.


4. bracket straight hands - work your back muscles. As the name implies, the emphasis in this exercise is not done on the forearm and on the straight arms. When you are very important to pay attention to the following points: the hands are positioned with respect to the wrist at a right angle and are strictly under shoulders. The body is elongated in a straight line, press tense lower back is straight, buttocks clenched.


5. Plank on fitball. It allows you to increase the versatility of the exercises, adding to the sense of balance muscle development. The main difficulty in implementation - not to pull the shoulders when the balance on the ball. In the remainder of the routine. It should be noted that the ball can be used as a support for arms, and for its location on the feet.




If you come to the process even more creative, you can easily come up with another way to raise the level of difficulty and add exercise instability. And, perhaps, a new technique will be the best of everything you have ever done for your abdominals!
Numerous variations straps allow you to work on yourself all the time. Some experts recommend the bar for a morning lift. We woke up - pulled, identified a couple of minutes to complete the rack, and excellent working mood, plus cheerfulness provided to you.

Exercise bar - a universal solution for all those looking for a way to beauty and health. If you work on your body and you know how many ways to strengthen the muscles and create a beautiful figure, the exercise trims effectively help in this.