I just want to apologize for my English, I just study it
To exercise planka - in my opinion one of the best for the press and not only for him. It works out the muscles of the shoulder girdle, back, thighs, buttocks, but only if done correctly. Let's figure out how to make the bar, and try a few different options. All of them will suit both men and women.
To exercise planka. Fundamental rules.
The most important rule of the bar is the even position of the back. Your lumbar should be absolutely flat. You can not bend or round your lower back. Otherwise, you risk injury.
Legs must be straight. Slightly bending your knees, you again increase the load on your lower back and the already difficult exercise complicates.
Gluteal muscles are tense. This will allow them to strengthen and work out the muscles of the bark.
Taz keep parallel to the floor, twisting it.
Neck, head, shoulders form one line do not strain them.
How to prepare for the exercise planka
If you do not feel confident in yourself immediately to get up perfectly at planka or never did it, prepare for it gradually. To do this, perform the following exercise
When this exercise is simple for you, you can start full-fledged planke. There are many options, I will give the most common.
Classical planka at the elbows.Classics of the genre.The feet can be kept on the width of the shoulders, and you can connect together, the second option is more difficult. The pelvis is twisted, the knees are straight, the waist is flat.
Simplified version plank on straight hands.Although it seems that it is harder to stand this way, from the physical point of view this kind of bar is simpler: the angle between the body and the floor increases and due to this the attraction of the body decreases. This rule applies to all plank.
Follow the technique: the pelvis is twisted, the knees are straight, the hands are strictly under the shoulders, the lower back does not bend.
Plank on the arms and one leg. Stand in the classic plank on your hands. Foot the left leg on the middle line of the body, and lift the straight right leg up. For convenience, you can put your arms wider. Hold the plank in static, how much will endurance allow, and repeat the exercise with the other leg.
To simplify, do the exercise from the position of the elbows.
Planka on the feet and one arm.Stand up at classical planka on hands, placing feet slightly wider than usual, and palms, on the contrary, connect to the center of the body. While holding the balance, raise your right hand and take it forward or to the side. Hold in this position as much as you can. Repeat with the other hand.
To complicate, planka with the rise of the opposite arm and leg.
Lateral plank. Simplified version.
Lateral plank with a raised leg, more complex option.
Inverted plank.Sit on the floor, straighten your legs, put your hands behind you, behind the pelvis and rest against them in the floor. Raise the pelvis, leaning on the floor with straight arms and heels.Then, even higher, raise the pelvis above the floor, leveling the body in a straight line.
More complex.
This is really not a simple exercise, but if you are consistent then you will definitely achieve the result.And to the last planka for a while.
I stood there for 15 minutes, my record, but how much do you stand?