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Why you can’t stand in the bar for a long time in the morning
Some doctors do not recommend doing the plank for longer than 10 seconds!
Undoubtedly, the plank is one of the most powerful, but at the same time, hated exercises. And if it comes too easy for you, then you are just doing it wrong. The classic version of the plank on outstretched arms is ideal for beginners, and on bent arms, that is, standing on the elbows, this is an already complicated exercise in which the muscles of the press and back are involved as much as possible. Do not forget also about the side bar and the dynamic one – when in a static position of the body you perform arm and leg raises, jumps and lateral twists. But such options should be tried when you stand confidently in the classic plank.
Before you start exercising …
… practice the technique. Better to do this in front of a mirror. Here are the important rules for the classic straight arm plank:
lying on the floor, rise, leaning only on the palms (they should be under the shoulders) and toes;
the legs are straight, the back is straight, the shoulder blades are lowered, the tailbone is twisted (do not protrude and, conversely, do not bend);
we look forward, the press is as tense as possible;
if the bar is difficult for you, then at first place your feet a little wider, then decrease the distance from day to day;
calmly stand and breathe.
Rђ RІRѕS, how much do you need to stand – here is a moot point. While some organize marathons, surprising with stamina and endurance, doctors sound the alarm.
When and how long to stand in the bar
In their opinion, a plank for more than 10 seconds is dangerous for the spine in the morning! Dr. Stuart McGill of the University of Waterloo thinks exercise is enough 10 seconds each, but in 3 sets… He also says that human vertebral discs are composed of water, and during the night its amount decreases. Therefore, in the morning we so want to stretch and straighten out – this is required by our spine and sends impulses to the brain.
Only an hour later, when the water balance returns to normal, you can start training. And even then only for light gymnastics and exercises, and not for power and functional load, because this is a great stress for the awakened body. In the morning hours, the spine is especially vulnerable, so Dr. McGill advises squats and light bends, but not a bar. A reasonable approach and moderate training, of course, are necessary, but in the late afternoon.
The benefits of the plank
The exercise is unique and versatile. The plank strengthens entire groups of stabilizing muscles. The large muscles of the back are involved: the rectus, the broadest, the muscles of the lower back and neck. And, of course, the muscles of the press, buttocks, thighs, calves. In general, absolutely everything! And besides, the plank helps to eliminate cellulite, since the skin in problem areas becomes smoother and more toned.