Exercise "plank": reviews, results. Exercise "plank": before and after

Exercise "plank", reviews the results before and after which one can often hear and see is gymnastics, aimed at the development of the muscular system. We are talking about the abdominal muscles, of course. Exercise "plank", which reviews before writing articles have been carefully studied, we can achieve in this area good results. And here is how it correctly to perform, and will be discussed further.

Entry

Exercise

The more experienced people who work in gyms and fitness clubs for six months or more, can observe the same trend among newcomers join the ranks of athletes of their respective institutions, they all begin to perform standard exercises.

Well, of course, we are talking about the fact that they immediately run to the Roman bench to make her such exercises at the press, as the twisting. Yes, this makes some sense. Nobody argues with the fact that the abdominal muscles are sufficiently important indicator, it can be said exponential muscle group. But no one says, that for their development and strengthening will certainly need to perform standard exercises. Why not try to break the pattern?

Here, as nothing else, it is best to exercise is right for "plank", reviews the results before and after that prove its effectiveness. Generally, a few words about this lesson, you can say this: it does not belong to a group that would quickly pump up the muscles of the abdomen, to make them visible. This forms the exercise that strengthens muscles and prepares them for subsequent, more massive loads.

That's why exercise is "strip" for slimming, reviews of which a person can also explore on their own, do not use in coming to the Cubs Hall is very popular. To start should consider what muscles at runtime, so to speak, take the brunt. What we'll do.

Executing

The starting position at which the exercise is performed, serves as a stop lying at the elbows. In this case, back is straight. The pelvis should be kept in the right position: it should not be raised above the line of the body, but are not pushed down. Otherwise, you will facilitate the exercise itself, thus reducing its effectiveness and efficiency.

Standing in the emphasis on the elbows, you can throw in hands. This does not facilitate the task, but do not make it harder. Perhaps someone will stand just so convenient. In this position, you need to be, this is the meaning of the exercise.

Beginners are recommended to do 5 sets of 1 minute. If you think that went to the next level, you can extend the amount of time per one approach. For example, take a static position than 1 minute, and 2. Over time you can increase also the number of approaches.

Involved muscle groups

Exercise

Exercise "plank", reviews the results of which are presented in this article as a general information, can not be considered isolated. The whole point is that the purpose is to strengthen the upper and lower (and some other) departments abdominals.

That's why exercise is considered to be a base having a general strengthening effect exerted on all the abdominal muscles. You can go a little further into the study of the technical details. Then you will know that the "strip" - a representative of the class of isometric exercises. This means that the joint motion for its implementation simply does not happen, they are in a static state.

The benefits of exercise

Exercise

previously stated that the exercise "plank" effect, reviews about which you can find at the moment without difficulty, is exercises that strengthen the abdominal muscles. But, as it turned out, it involved not only this group of muscles.

Once it affects the development of a number of physical characteristics of an athlete who performs this exercise.

Integrated load

Exercise

"bar" is in a way unique exercise because it allows performing the various groups to develop muscle at the same time. Burden falls not only on the abdominal muscles, but also to a certain extent on the back.

The primary load in this case takes the spine extensors. Also experiencing some pressure transverse rectus abdominis. Often you can find questions, exercises "plank": how to do. Reviews and advice - this is really important. Since the correct execution allows to work the major muscle groups. They also include trapeze and neck muscles.

For the rest, it should be noted a certain effect exercise, it has on your posture. Of course, this effect is positive. A great option would be its implementation in the event that a person has to deal with the ongoing work at the computer, sitting in front of the monitor. Suitable "strip" and for office workers who spend much time sitting in the same place, keeping the neck in a not very comfortable position for her.

Upper position

Exercise

A certain proportion of the load falls on the shoulder muscles. In the course of "strips" the athlete is an excellent opportunity to strengthen the shoulder girdle and enhance its performance. We are talking about the fact that after this exercise increases the quantity and quality of possible push-ups. The body (or rather, the upper part of it) is held by the operation of the hands, which allows load biceps. This, of course, not lifting a dumbbell biceps but muscles will still be strengthened and developed. That over time, is bound to give your score, agree. When lowering to the bottom position are utilized some more muscle groups.

Down to

Exercise

The load will fall, including the pectoral muscles. Important role to play and to participate in the process of lower back position holding. Here in the case include another category of muscles: thighs, buttocks.

Subtotal

Exercise

So we looked at what muscle groups are connected to the other during the exercise "strip". It turned out that it is a kind of a fairly wide range, including a neck and chest muscles, trapezium, with the shoulder belt biceps muscle, as well as the buttocks and thighs. This is without even mentioning the back and abdominals. It turns out that the exercise "plank" can be called a universal restorative.

The concentration of

It would seem that the psychological aspect is not the case here. In fact, things are very different. When the exercise is important enough to focus on the process. That is, we must bear in mind the specific purpose (in its role as the body can be hold in the horizontal position) and execute it.

Do so only through the work of relevant muscles is practically impossible, since they are some time after the beginning of the loaded. That is why it is important to show the psychological quality. They are often in the sport called willpower. That is, when it would seem, have no strength to continue to perform, you need to focus all their attention and force, and send it to the extension of the time: in the second, two, five - it does not matter (the more, the better). The important thing is that we managed to cross the threshold. Therefore, to become stronger, to make a step forward. Thus, the exercise "bar" allows not just pump the physical strength and endurance, but also to increase the level of concentration. The ability to focus his thoughts on the performance of a particular case will give you an advantage not only in the sports field. It is a universal ability that is useful and easily when performing some cases, and to solve work tasks if necessary. In general, a successful concentration on a particular issue - is already half-made business.

Stretch

If you work in the office, whether you like it or not, you still have to admit that the work in a sitting position makes its own adjustments to health. Muscles in the absence of load due compressed shackled. Which, incidentally, has already been said previously, when told about the static position of the neck while working at the computer.

In this case, the exercise "strap" is a perfect way out. In addition to the overall strengthening of many muscle groups, a small load on them and the concentration of development opportunities, the person receives a great chance to stretch your muscles a little. That, in turn, allows you to remove stress from them. And it is important.

Figure

If you feel the need for the formation of the figure, want to influence the waist, the exercise "plank" here more than ever. This is a great tool for influencing the abdominal muscles. If the development of the biceps, shoulder girdle goes, but there is it is not very noticeable in the abdominal burden falls quite intensively.

With the help of exercise, "strip", you can remove the excess and make primary outlines press, or rather its cubes. Further - more, increasing literacy and the execution time, you can achieve very good results in this direction. Only need to remember, no matter how perfect nor was any exercise, it can not single-handedly change everything. Even performing "bar" should be aware of nutrition and adhere to a certain lifestyle.

Reviews "bar": common action exercise

reviews people have been studied before writing this article. It would be desirable to note, that all who have achieved significant results in building muscle mass or just becoming figures still do not forget about exercise and regularly perform it.

Exercise "strip" for weight loss, which reviews are positive, universal. In addition, a lot of people, and emphasizes the fact that after a long time the need to use a computer, the occupation becomes a kind of salvation for the neck and the relevant muscle groups.