Your body ready for summer? How to make a plank exercise for those who want to tighten quickly.
Plank Exercises, one of the most popular exercises of recent years, is a magical exercise that can be done at first, but it can be very hard to do for a long time and have a great profit when done.
Especially for people who can not take too much time in spores and complain about abdominal fat, all you need to do an individual plank exercise is a suitable area. Plank exercises all the abdominal muscles. Together with abdominal muscles strengthens neck, waist, back, chest and front / back leg muscles; It helps to correct their posture.
It's hard but your prize is a magnificent abdomen
"Plank is a very difficult exercise, which seems easy, but needs to stay in the same position for a long time. The reward at the end of all the difficulties of Plank exercises is a spectacular cloud. However, the way to get rid of the waist, back and neck pain with a proper posture is through plank exercises which strengthen the core region with one movement. The core area between the diaphragm, pelvic floor muscles, lateral abdominal muscles and spine covering the muscle groups that help your skeleton to maintain a correct posture has strategic designation.
At the same time with plank;
• You will develop your performance as never before.
• You will notice significant differences in your posture.
• You will be as flexible as ever before.
• You will notice that your overall balance has improved.
• You will see a change in your metabolic rate.
• You feel your mind clearer. "
1. Forearm classic plank
Come in a push-up position on a flat floor. Your forearm and toes should be tangent to your toes, your legs should be shoulder wide. You can combine or leave your hands open. Make sure your body is on a straight line and make sure your hip does not move up or down.
2. Straight arm plank
Note that in a straight arm plank movement, unlike classical plankton, stand on the hand instead of the elbows and on the fingertips so that the body is in a straight line.
3. Plank with arm / leg lift
Try to protect this position without disrupting the smoothness of your body by stretching your right arm / left leg straight while the straigg is in arm plank position. Repeat this for the left arm / right leg.
4. Side plank
Slowly turn right from your chest plank position to your side plank position. Stay that way after you've got your body straight and balanced. Then return to your starting position and repeat the same action for the other side.
5. Plank jacks
Open and close your legs at the same time in the straight arm plank position. Make sure your arm, spine, and buttocks are not damaged.
You should start all positions with 15 seconds and increase the duration every five seconds.