There are things that you can endlessly look at: how the fire burns, how the river flows, and how a beautiful girl in a chic tracksuit stands in the bar. There are several variations of this home exercise. Woman`s Day learned from sports girls how much you need to stand in the bar in order to achieve the perfect figure.
The plank is a magical exercise that can tone your muscles in a matter of days. , champion and record holder of the Voronezh region, master of sports in powerlifting, personal trainer at Paradise Club (Voronezh), told and showed what types of planks there are.
Plank number 1 “On the elbows”. In addition to the abdominal muscles, it works well for the pectoralis major muscle, deltoid muscle and square muscle of the lower back
In cases when the plank is performed for the first time, it is recommended to start with short workouts – no longer than 30 seconds. Increase the time gradually: with each workout for 10–20 seconds. A good result is 2-3 minutes. Also, at the initial stage, you can do the exercise on bent knees, and go to the classical stand after the holding time of the “simplified” bar exceeds two minutes. Remember that the main thing is to do this exercise not as long as possible, but as correctly as possible. Watch your back: the body should form a straight line from the shoulder girdle to the legs. The legs should be straight, without bending at the knees, the pelvis should be twisted (do not tend upwards), the abdominal muscles should be tense and, if possible, pulled up to the ribs. The lumbar region should be flat, and the legs should be placed together to increase the load on the abdominal muscles.
Julia Evteeva, Christina Koltsova