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The best exercise for all times
Only one activity that raises the tone of the muscles and removes excess vesa.Planka is one of the most popular and effective exercises for the press worldwide. It makes work not only abdominal muscles and shoulder girdle, and muscles of the body.
In the edition of Website Now everyone is doing it on a rug before you start to give you the article.
ZaryadkiPlanka essence lies in the fact that every day, like "hover" above the floor for a few minutes, using only the hands and toes. Undoubtedly, to be in "limbo" state, albeit two minutes - no easy task. At this moment, a huge amount of muscles activated.
Classical plankaPlanka - static exercise. Movements in it, because the most important thing here - to keep the body properly.
Get 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 head to toe. to rely only on the forearm 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.
Feet. Put together: keep the balance will be difficult, it will increase the load on the muscles of the abdomen. Feet. should be straight and tight, otherwise the load on the straight abdominal muscles, holding the lumbar by deflections, will also be reduced. 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. Loin. 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. 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. Elbows. In order not to create unnecessary burdens on the shoulders, rest your elbows directly below the shoulder joint. 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. If you are a beginner, do not try to break the record: start with the smallest.
Side plankaEto exercise for the press more efficient than traditional strips, as you hold the weight of the entire body on two contact points instead of four. You have to try harder to keep your balance.
Lying on your left side, put his elbow just below the shoulder, legs straight. Place your right hand on his right thigh. Legs straight. Tighten your abdominal muscles and lift the hips off the floor until obrazuete diagonal, balancing on your forearm and feet. Stay in this position 30-45 seconds. If you do not sustain for so long, do the exercise again to a total of 30 seconds left. Change sides and repeat the same steps.
Complications Planck raised leg. Lift one leg up. So you will greatly increase the load on the muscles of the bark and reduce the number of support points - it means the body has to make an extra effort to stay in position. By reducing the footprint pressure on the abdominal muscles increases significantly. Planck with his hand raised. Lift one arm up. The situation is the same - you have to exert some power, so as not to fall on its side. Side plank complicated. Lie on your side, connecting and straighten your legs. With the housing they need to be a straight line. Place left forearm on the floor (elbow just below the shoulder joint). bracket fitball. Use the ball, resting his elbows in it or putting it up.
Benefits of exercise
Elastic buttocks. Exercise is aimed at training the gluteus maximus and posterior calf muscles. So you not only will attach them to the desired shape, but also get rid of cellulite.
strong back. During the exercises train the muscles of the lower back and shoulders and cervical. So this exercise can serve as prevention of degenerative disc disease in the neck and lower back. In addition, you get rid of the pain in the shoulders and between the shoulder blades, which happens due to wear heavy bags or a permanent seat at the desk.
Slender legs. The main focus of the exercise is necessary to his feet. This involves all the leg muscles - from hip to calf. Do not worry if you feel a burning sensation in the muscles - which means that the muscles are working.
flat stomach. When the whole body is tense, automatically train and abdominal muscles, both bottom and side.
hand tighten. It is obvious that in addition to his feet in this exercise intensively trained hands - they account for half of the body weight.
OshibkiTaz falls to the floor, and the body is bent in an arc. The coccyx looks at the ceiling, and is formed in the lower back sag. To avoid these errors, point your tailbone to the soles of his feet and lower abdomen - chest. Abdominal muscles should be in good shape as well as the muscles of the thighs and kneecaps. The front of the thighs to push up. All the time there is that the lower part of the abdomen and lower back tightened lengthened. Heel pull back slightly.
Important!
Do not let the hips sag down, not relax the knees. Try as it "float" above the floor by stretching the spine and muscle tension in the press, do not carry the weight of the body towards the forearm.
Try to keep your feet together, toes close, not dilute them around. The wider production of socks - the lower the load on the news and more - on your knees.
According to the materials irzeis
You might also be useful:
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9 exercises for beautiful and healthy back
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