We all dream to have a beautiful flat stomach, thin waist and not spend too much time. Plank is a phenomenal exercise for all abdominal muscles, which makes you work both upper and lower abs, and obliques.
At first glance, it may seem too simple to be helpful, but this is misleading. Perform each exercise for three (!) minutes every day and after one month your abs will become firmer and flat. Don't hesitate, just do it!
What to do:
Plank on straight arms
Hold the body weight resting on the floor with palms and toes. Your body should form a straight line from head to the heels, try not to bend at the waist. Put your palms directly under the shoulders. Breathe deeply. If it is too difficult, lower your knees to the floor. Hold this position for 1 minute and then lie down on the floor, relax and get some rest.
Plank on elbows
This strap is similar to the previous, but occurs at the bent at the elbows hands. Hold the body weight resting on the floor with elbows and toes. If you find it too hard, get down on your knees. Do not cave in in the lower back, breathe deeply, put elbows directly under the shoulders. Hold this position for 1 minute and then lie down on the floor, relax and get some rest.
Side plank is a little more complicated than the first two. To perform lie on your left side, knees straight, rest against the left palm into the floor. Raise your straight right arm up and reach your fingers to the ceiling. Raise your hips until your body forms a straight line from the shoulder to the heels. Breathe deeply and don't roll over at the waist. If you find it too hard, bend your arm and lean on the elbow. Hold this position for 30 seconds, and then lower to the floor and repeat the exercise on the right side.
If you find it hard to run the bar for 1 minute, do less: start your workout with 20 or 30 seconds, and then every two days increase the time by 10 seconds. The reward for your diligence and patience will be beautiful, firm and flat stomach.
Do not repeat these mistakes:Mistake # 1: bend at the waist.
How to avoid: instead of having to bend at the waist, drop below the pelvis, Flex the press, and imagine how the navel stretches from the spine. This will help to keep the body in the form of a straight line. If you want to achieve superprofile equipment, carefully lay on his back with a long stick or a ruler. In this case, the upper part must lie between the shoulder blades and the lower buttocks. Align the back strictly along the pole.Mistake # 2:pull the buttocks toward the ceiling.
How to avoid: the bar should not look like the yoga pose "dog muzzle down". To get the correct position, not prohibite lower back and tighten your buttocks — it will not give you raise them too high.Mistake # 3:pull shoulders or lift it up.
How to avoid: while you pay more attention to the back and buttocks, it is important not to forget about the neck and head. Think of them as a continuation of your back. Making the bar on straight arms and the elbows look at the floor, and the side — look at the hand that reaches for the ceiling. Pull the head forward and do not strain the neck.Mistake # 4:forgetting to breathe.
How to avoid: It is inherent in human nature to hold your breath when the body is in tension. But depriving the body of oxygen, you can provoke dizziness or nausea, which are extremely unpleasant. After you have taken the correct position, leveled the back, buttocks and neck concentrate for a while on your breathing.Mistake # 5: focusing on the stopwatch.
How to avoid: When the body is tense up in pain, like, 30 seconds hurry out, this is normal. But paying attention to a stopwatch, you forget to focus on the correct performance of the exercises. Just set the timer on your phone and forget about it until the call.
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