The miracles that strap will do with Your body Bashny.Net

Abdominal muscles – the only muscles of the human body, not attached to the bones. This means that they must provide support for the back and spine, thereby playing an important role in preventing injuries. Essential to the proper execution of this function of the abdominals is their strength and regular exercise. What exercises will help you reach this goal? Exercises with body weight gaining popularity thanks to its convenience and ease of use the weight of your own body. One of the most effective such exercise is the plank, the indisputable advantages of which are small time and achieve visible results in a relatively short period of time.

 





The plank exercise is able to initiate a number of positive changes in Your body, including:1. Improvement of severity and functioning of the core musclesDifferent kinds of planks is a great exercise for the abdominal muscles, because their implementation involves major muscle groups of the crust, including:

• the transverse muscle of the abdomen;
• straight muscle of the abdomen;
• obliques;
• gluteal muscle.

The importance of strengthening each muscle group should not be underestimated, since as you strengthen them You will notice:

• transversus abdominis: lifting heavy things will become easier;
• direct abdominal muscles: increased athletic endurance, pack abs.
• oblique muscles: simplify tilts to the side from a standing position and rotation in the waist area;
• gluteal muscles: back support and a beautiful shape of the buttocks.

2. Reducing the risk of back injuries and spine performed on a Regular basis will help You to reduce the load on the spine and hips. Due to the different types of straps You will forget about back pain by strengthening supporting muscles.

3. Metabolism improvement the Plank is a great exercise for the whole body, because at the time of its execution is burned calories than with sit-UPS or squats. Fortified exercise strap muscles will ensure the expenditure of more energy even in a sedentary position. The run the bar for 10 minutes at the beginning of the working day not only accelerate metabolism, but will maintain its speed throughout the day.

4. Improved posture Straight posture is another nice bonus that You get while doing an exercise strap. By strengthening core muscles You will be able to keep the back straight, because the abdominal muscles significantly affect the neck, shoulders, chest and back.

5. Improvement of balance If You notice that You find it difficult to stand on one leg for longer than a couple seconds (sober), this may indicate the weakness of the abdominal muscles. The side plank will help improve Your balance and increase the chances of success in any sport.

6. Supernatural flexibility Flexibility is one of the main benefits of a regular run of the bar, as this exercise stretches the rear muscle groups of the shoulders, shoulder blades and collarbone, and also has a beneficial effect on hamstrings, arches and toes. As a result, You will be easier to hold the weight of your own body.

7. The benefits for the mind Exercise the plank is a great way to improve mood. Why? The answer is simple: workout for muscles that literally zadereveneli from staying in one position throughout the day; feet are heavy; for the shoulders, which under the weight of problems like falls down.

The strap can not only soothe Your brain, it can cope with depression and anxiety. However, there is one "but". The bar must be performed regularly, every day.

5-minute workout with various types of planks: 1:00 Full plank

0:30 Plank on elbows

1:00 Plank with lifted leg (30 sec each leg)

1:00 Side plank (30 seconds per side)

0:30 Full plank

1:00 Plank on elbows



In General, 5-10 minutes a day the strap will not be wasted. This exercise is invaluable for maintaining the health, shape and good mood! published

 

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Source: fithacker.ru/articles/chudesa-kotoryie-planka-sotvorit-s-vashim-telom/