Static exercise "Planck": rules and variations

The goal of any training in fitness is to work out different muscle groups through their tension, which occurs in two ways: static and dynamic. One of the most common trainings on the first method is the "Plank" exercise. It is also called universal, because when exercising it involves the muscles of the whole body, but the press and the shoulder belt are particularly effective . In Pilates, practice is widely practiced on the basis of this exercise.

It is called static because it is stationary, only the muscle tension occurs, in contrast to dynamic training, when their length changes. The advantage of static exercises is a significant time saving. But the quality of training does not suffer from this. For example, performing the "Plank" exercise for several minutes, a person receives a huge load on the muscles. Consequently, for a short time they manage to get tired, as after a full strength training.

The name of this lesson was derived from the English of the plank ("plank"). Exercises of this kind are based on a base pillar with support on the forearms and toes. Thus the back together with a head from a vertex and with legs up to heels forms a straight line, visually reminding a lath (hence the name). Hands are bent so that the angle between the shoulder and forearm is 90 degrees.

In this position, the stomach is drawn in exhalation, and the muscles of the buttocks tighten. So you need to hold out for as long as possible without holding your breath. For the first lesson, 10 seconds are enough, for the second one - 20, etc., gradually bring the time up to 1-2 minutes or more. The main thing is to observe all the conditions of the correct technique of performing the exercise, keeping the line of the body perfectly even, without bending downwards with the hips or upwards with the buttocks. In this case, even the classic exercise "Planck" gives tremendous results. Testimonials of those who have tried it on themselves confirm that the effect is already visible from the second week of regular classes. It is advisable to start training with a warm-up, and necessarily complete by stretching.

Exercise "Plank" can be used as an independent training or as the final stage of any complex on the muscles of the press. In the first case, classes can be held every day, because Do not take much time, but enough will be 3 times a week. In addition to the standard posture, the Planck exercise has many variations. For example, in a classic rack with the support of the forearms, you can simultaneously raise the opposite arm and leg and stay in this position for as long as the forces allow. Carry out several approaches with changing hands and feet. In this case, the muscles of the press are well trained, receiving a colossal load. If the classic bar causes difficulties, you can simplify the task by taking as a starting position a rack with support on the forearms and knees (instead of socks) or on the wrists and knees. To diversify training, you can use fitball or weighting for more intensive workload.