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
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. Feet. buttocks. Loin. Belly. Elbows.
  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.
    Complications Planck raised leg. Planck with his hand raised. Side plank complicated. bracket fitball.
    Benefits of exercise
    
    Elastic buttocks.
    strong back.
    Slender legs.
    flat stomach.
    hand tighten.
    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:
    12 exercises to get in shape
    
    9 exercises for beautiful and healthy back
    
    via www.adme.ru/svoboda-psihologiya/9-uprazhnenij-dlya-krasivoj-i-zdorovoj-spiny-844910/