Plank (floor measurement) is considered the action "gods" of abs exercises, helps reduce belly fat and muscle formation. But that's not all, Plank also work more.
Plank movements very easy to implement. Located upcoming fight against two perpendicular elbow just below the shoulder. Two toes on his toes, lifting his body up and keep your back, hips and neck in a straight line. Hold this position for 30 seconds or longer, tighten abdominal muscle and breathing are maintained. It is important that you keep the time, set out the challenges for themselves, up to longer ones. Plank also variations such as raised a hand, foot stone ...
Reduce belly fat
Plank exercises are considered the best for the stomach because it works on the abdominal core muscles as straight and horizontal rib muscle. These exercises will help tone the muscles and surrounding formation of the stomach by making them longer and firmer
Increase the flexibility of muscles and joints
Plank exercises help increase flexibility in the muscles throughout the body. Mechanical shoulder and neck muscles are stretched. Thigh muscles and hamstrings are tight to form the firm. Plank exercises stretch the arch of the foot and toes support the body weight evenly.
Reduce back pain, improve posture
For office workers sitting at a computer much, their posture is wrong and less prone to back pain. When performing exercises Plank, from the parts such as the back, legs and neck are put upright, or with the variation of Plank is performed based on the basic movements on the plane platform in the train notebook. Meanwhile the student improve core muscles, increase the support for the spine and hips, maintaining correct posture, reducing the risk of diseases caused by poor posture, lower back pain.
To perform
Plank is the basic movements, without tools, and you can take anywhere. Just a moderate space, a plane is that you can set. If possible, prepare 1 rug or blanket lining is thin.
These common mistakes while practicing plank:
- Push the hips up too high. Note that, neck, back, and legs form a straight line, you try to keep your buttocks in the allowed level. - Put your hands too close together. Then act on the shoulder will send effects. - Hold your breath. Many people try to pay attention to proper posture and keep long that they forget to breathe. Breathe evenly.
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