Sports and FitnessWeight loss

Exercise "Plank" for the press and losing weight. How correctly to do "Plank"?

There is just a huge amount of youth secrets that will also help to keep a good figure. However, many of them require aging, iron willpower and a considerable amount of time, which is not always enough. But there are some ways that can bribe those that seem affordable. And the exercise "Plank" for the press, the muscles of the hands and feet - one of them. With each new day it is becoming more popular, as it can help in keeping weight under control. With his help you can get a tight and slender figure. Is it really?

What are the characteristics of the exercise?

Why is the Plank exercise for the press so attracting attention to itself? The whole point is that it does not put forward any requirements to the place of execution, to the use of shells, to the availability of form and good physical preparation. This is exactly what attracts this training. In addition, the technique is quite simple. And the results can pleasantly amaze. If the exercise "Plank" for the press will be carried out regularly, then in the end you can get a tight belly, slender hips, elastic buttocks. Disappeared ugly folds, which were at the waist and under the shoulder blades. All this sounds quite tempting.

It is necessary to follow the technique of the training

How correctly to carry out the exercise "Plank" for the press? The technique of the standard version of this training is quite simple. It is necessary to perform the following actions:

  • We lay on the floor on the stomach (instead of the rug you can use a rug or coverlet);
  • Bend our arms in elbows in such a way that an angle of 90 degrees is obtained;
  • We collect all our strengths and lift the trunk on the forearms, and also on the toes.

As a result of all the above actions, the body must stretch out and form a straight line - the bar. And it must go parallel to the floor.

The complexity of the technique is not different

How to do the Plank exercise? It is more convenient and convenient to place the elbows directly under the shoulders. In the accepted position it is necessary to keep within 1-2 minutes. Everything will depend on weight and physical condition. Ideally, three approaches must be followed. You do not need to leave the place where you are doing the exercise.

If you have a question about how to do the "Plank" exercise, you can notice that there is nothing complicated in the technique of its implementation. This occupation will be on everyone's strength. Even those who have excessive body weight are able to perform such training at home. And the results will be quite effective.

Exercise "Plank" for weight loss is so universal that it is available absolutely for everyone. But we must understand that we should regularly do it, while showing patience and faith in our capabilities. At first, it should be performed once a day (3 approaches). Gradually, the number of repetitions can be increased to the level that you need for your development. In this case, it is necessary to increase not only the quantity, but also the time of implementation of approaches.

A more complex version of the exercise

What kinds of exercises includes the "Plank" exercise for weight loss? Over time, it is worth paying attention to the side rack. The technique of its implementation is as follows:

  • We lay on our side, placing emphasis on the arm, bent at the elbow, and on the side of the foot;
  • The second limb should lie on the hips;
  • The legs should be kept together.

After tearing the body off the floor, you must stay in the end position for 1 minute. It will take 3 approaches. With time, you can increase the time and number of repetitions. It is necessary to periodically change sides. This is necessary to ensure that the muscles receive a uniform load on all sides of the body.

Simple actions that lead to good results

What other elements can include the "Planck" - an exercise for the press? With time, girls can use the simple actions to increase the effectiveness of this training.

  1. By adopting a classic rack, you can alternately raise your legs and arms up, holding at the end point for a while.
  2. Performing the side bar, it is allowed to lift the upper leg.
  3. You can use a sports ball, focusing on it with either hands or feet at the time of the training.

Have you decided to perform the Plank exercise? The results that can be obtained with the help of it, will manifest themselves after a month of training. Naturally, if they are regular and with the correct execution of technology. To increase the effect it is worth thinking about your nutrition. It is necessary to try to exclude the baking from your diet. It is also not desirable to eat in the evening. It is not necessary to get a bigger figure to get a tightened figure.

What are the effects of the exercise "Plank"? Reviews

The results before and after training, according to numerous reviews, can simply amaze. In what way are they manifested?

  1. Increases the elasticity and tone of virtually all muscle fibers of the body. This also applies to problem areas: buttocks, thighs, abdomen, back in the zone of the shoulder blades.
  2. According to reviews, you can get rid of cellulite. This is possible for the reason that there is an improvement in the blood supply of tissues.
  3. There is strengthening of the back. Also it will be possible to get rid of those pains that often occur in the lumbar region. This is due to the formation of a strong muscular corset.
  4. This exercise can be performed with osteochondrosis of the spine.
  5. The relief of the legs and back will improve.
  6. Excess fat will disappear. This is due to the increased work of the muscle fibers, due to which excess fat will be burned.

This is the effect of the "Planck" exercise. Reviews, results before and after training demonstrate that this training will help to get a flat stomach, firm breasts and a good shape.

Advantages of the Exercise

What other advantages does this type of training have? There are some pleasant moments that are worth voicing.

  1. Running the side bar (1 approach) will result in the loss of 12 calories.
  2. You can get rid of excess fat hands and hard-to-reach internal places.
  3. It will gain power over your body, will stronger willpower. Yes, and self-esteem will rise significantly.

Important recommendations that will help achieve good results

There are some conditions that will help to make the Plank exercise effective. The results will depend entirely on them.

  1. Breathing is required evenly and calmly. You do not need to disengage the muscle fibers of the abdomen. Only the diaphragm is required.
  2. Try to exercise control over your body, every muscle group. There is nothing terrible in that everything starts to hurt the next day. All these unpleasant moments will disappear, if the training will be regular.
  3. At first, there will be a feeling of your awkwardness and fitness. Such feelings are usually experienced by all newcomers, and there is nothing terrible in this. Over time, everything will pass.

Hurry in the implementation of training should not be

Do not forget that there are also more difficult to perform the bar. But they should be started only after one year of regular training. This is an exercise on the fitball, in which the emphasis is on 4 points. Special attention is required by the V-shaped bar, at which it is necessary to occupy the position with the head downwards with the emphasis on the elbows. The angle between the legs and the body must form the letter V. There are quite a few variations.

The results will largely depend on the load and type of the bar being performed. In some situations, it may take two weeks to tighten the muscles.

The food should be right

Do not forget about nutrition. It must be right. Otherwise, it will not be possible to achieve the desired goal. It is necessary to refuse carbonated drinks, from fatty, salty and smoked food. From the diet should be removed pastries and sausages. Otherwise, the benefit from training will not be obtained. Alcohol is allowed to use, but you need to know the extent. If you drink coffee, then do not add to it cream and sugar.

Conclusion

Plank is the best exercise for the press for girls. However, it is necessary to remember the regularity of the training process. Do not feel sorry for yourself if you want to get good results in the shortest possible time. Follow all the above recommendations, work on the technique, and then the positive effect will not take long. You should wish you luck in doing this technically simple but effective exercise.

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