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More complicated version of the exercise "plank"
Exercising for hours in the gym, many simply dream about that sport did not take so much time and money. Solution to both problems is house training. And one of the easiest to implement, but very effective exercise for the abdominal muscles will be discussed.
The Plank exercise is a static exercise that you can perform almost everywhere You will find 2 meters of free space on the floor or Mat. This type of training differs from the usual dynamic that You're working with a constantly tense muscle for some time, the maximum loading it. One of the most important moments isometric (static) exercise is that require a minimal amount of time.
1) PLANK WITH LIFTED LEG — by reducing the footprint load on the abdominal muscles increases markedly.
EXECUTION: stand on your elbows as if you were doing a regular plank. Suck in your stomach, do lower back flat. Without changing body position, raise one leg up. Hold this position for as long as I can. Get some rest, and then repeat with the other leg.
WHEN to DO: stand in a normal plank for a minute, go to this option.
2) PLANK WITH RAISED ARM — a more complex option is to stand on one hand even more difficult.
EXECUTION: stand in a normal bar, fixing the back and pulling the stomach. Maintaining the position of the legs and body, extend one hand forward. Hold this position for as long as I can. Get some rest, and then repeat with the other hand.
WHEN to DO: spend a minute in plank with raised leg — go to this option.
3) the COMPLICATED SIDE PLANK WORKS: lateral cortex, muscles of the hip.
The KEY DIFFERENCE: this is a completely different kind of strap, but the chain it's the most complex.
EXECUTION: lie down on your side, connecting and straight legs. With housing they should be a straight line. Put the left forearm on the floor (the elbow — just below the shoulder joint). The right leg is raised, left hand on himself. Hold this position as you can. Rest and repeat, turning to the other side.
WHEN DOING: as additional exercises to the conventional strap or her complicated options. published
P. S. And remember, only by changing their consumption — together we change the world! ©
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Source: vk.com/uprazhneniya_dlya_pohudeniya?w=wall-57670988_52588
The Plank exercise is a static exercise that you can perform almost everywhere You will find 2 meters of free space on the floor or Mat. This type of training differs from the usual dynamic that You're working with a constantly tense muscle for some time, the maximum loading it. One of the most important moments isometric (static) exercise is that require a minimal amount of time.
1) PLANK WITH LIFTED LEG — by reducing the footprint load on the abdominal muscles increases markedly.
EXECUTION: stand on your elbows as if you were doing a regular plank. Suck in your stomach, do lower back flat. Without changing body position, raise one leg up. Hold this position for as long as I can. Get some rest, and then repeat with the other leg.
WHEN to DO: stand in a normal plank for a minute, go to this option.
2) PLANK WITH RAISED ARM — a more complex option is to stand on one hand even more difficult.
EXECUTION: stand in a normal bar, fixing the back and pulling the stomach. Maintaining the position of the legs and body, extend one hand forward. Hold this position for as long as I can. Get some rest, and then repeat with the other hand.
WHEN to DO: spend a minute in plank with raised leg — go to this option.
3) the COMPLICATED SIDE PLANK WORKS: lateral cortex, muscles of the hip.
The KEY DIFFERENCE: this is a completely different kind of strap, but the chain it's the most complex.
EXECUTION: lie down on your side, connecting and straight legs. With housing they should be a straight line. Put the left forearm on the floor (the elbow — just below the shoulder joint). The right leg is raised, left hand on himself. Hold this position as you can. Rest and repeat, turning to the other side.
WHEN DOING: as additional exercises to the conventional strap or her complicated options. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: vk.com/uprazhneniya_dlya_pohudeniya?w=wall-57670988_52588
