Find out what disadvantages a fitness trainer hides by telling everyone about the benefits of plank exercise. The 21st century dictates to us the rapid pace of life, and we are forced to obey it. Not every woman has time to look after her appearance and visit fitness centers. However, who told you that it is necessary to use expensive sports equipment to improve your figure? For example, to keep your tummy flat and beautiful, you can exercise at home as well. If you regularly perform the plank exercise, the benefits and dangers of which will be discussed today, then in a couple of months you will see the first results.
Surely you have already met with similar promises of quick weight loss. Today this is a very urgent problem and many want to profit from the difficulties of others. This can explain the mass of ineffective dietary supplements for weight loss. Now we are talking about doing physical exercise, which, combined with a properly organized nutrition program, will give excellent results.
An interesting fact is that at present a serious struggle has unfolded between Tibet and India for the right to be considered the founders of this exercise. According to the written sources found by archaeologists in Europe during the Middle Ages, a similar exercise was actively used in the treatment of back diseases. It must also be said here that in almost all states of the Old World, the bar is still considered the most effective exercise for developing a large number of muscles.
This movement is included in the training programs of many famous Western fitness experts. At the same time, the bar is not so popular on the territory of our country, but this is a matter of time. More and more girls and women are wondering what the benefits and harms of plank exercises can be obtained. Having learned about this movement in more detail, many begin to actively use it in their training programs.
Why is the plank so popular?
Let's first figure out why the plank exercise is so popular, and then talk about its benefits and dangers. The reasons for the popularity of the plank is quite an interesting topic, because there are a lot of other strength exercises. However, due to the following advantages, the effectiveness of the bar is beyond doubt:
- Availability - to do the exercise, you do not need to purchase expensive exercise equipment or visit a fitness center to use them. All you need is a desire to put your body in order and a minimum of free space.
- Minimum time spent - we already said at the beginning of the article that in modern life it is often difficult to find free time for sports. To complete the bar, you have to spend a maximum of five minutes, and at first one will be enough.
- Almost all muscles of the body are involved in the work. - since today there are about a hundred varieties of this exercise, then you will be able to work out all the muscles that are necessary to create a beautiful figure.
- Minimal effort - of course, if you have not been involved in sports before, then it will be difficult for you, but the bar is in any case much easier in comparison with other exercises.
The benefits and harms of plank exercise
Today, more and more often on the profile web resources of the Runet, information appears about the plank exercise, the harm and benefits of which we will consider today. Very often, this movement is credited with truly miraculous effects - it pumps the muscles of the abdomen, improves mood, accelerates the processes of lipolysis, etc. It's time to figure out where the truth is hidden in these statements, and what can be considered simple myths.
- Strengthening muscles - it is useless to argue with this and it is this effect that must be considered the most important. The spinal column is exposed to serious stress, because many modern professions require a long stay at the computer monitor. As a result, various injuries of the spine may appear. With the plank exercise, you can strengthen the muscular corset of the back and abdomen, as well as tighten the buttocks.
-Increase in working capacity - scientists are sure that with various curvatures of the spinal column, the quality of life of people deteriorates. First of all, this concerns a decrease in working capacity, the appearance of a feeling of drowsiness and can even cause disturbances in the work of internal organs. By strengthening the muscular corset of the body, you thereby increase your efficiency.
- Slimming - do not think that thanks to the bar you will be able to get rid of a couple of tens of kilos. However, already in two weeks, you can eliminate fat deposits in problem areas and increase the attractiveness of your figure.
- Improves the sense of balance - exercise can actually strengthen your vestibular apparatus. As a result, you will feel much more confident during icy conditions.
- Increases willpower - for a person, 30 seconds or one minute is a short moment, and we do not even notice this time. However, when you are in the plank position, things change. Exercise helps to increase willpower, which will definitely help you in your daily life.
- Heals the whole body - we said that the exercise is extremely beneficial for the spinal column. At the same time, the bar allows you to remove the fatigue accumulated during a working day from the muscles, improve the work of the articular-ligamentous apparatus and even accelerate recovery from previously received injuries.
We just told you about the benefits of the plank exercise, but is there any harm from doing it? Contraindications are no less important issue, because it is not recommended to engage in sports for some diseases. It is safe to say that the bar will not harm the body. But there are contraindications, although there are very few of them - we do not recommend performing the movement with high blood pressure and problems with the work of the heart muscle. Also contraindications include PMS and pregnancy.
Classic plank: execution technique
We have already noted that there are about a hundred varieties of this wonderful exercise. Beginners are strongly encouraged to use the classic plank. When you master the exercise, and it becomes very easy for you, you can move on to more complex options. To perform the classic exercise, you need to lean on your arms bent at right angles at the elbow joints. Squeeze the brushes into a fist and connect, while resting the socks on the ground.
It is important to remember that the abdominal muscles should be tense, but at the same time you should breathe evenly and deeply. The body is in a straight line from the top of the head to the heels. You cannot bend or arch your back. In such a static position, it is necessary to be from 30 seconds to one minute. If you feel a slight burning sensation in your muscles while performing the movement, then this is normal. This fact suggests that you are doing everything right, and your muscles are getting stronger.
Very often, beginner athletes cannot figure out how to take the correct position. Let's look at doing the plank exercise in stages:
- Take a kneeling position and bend your arms at the elbows, bend forward. Note that the arms should be at the level of the shoulder joints.
- Stretch your neck slightly forward so that it is parallel to the ground.
- Straighten your left leg and rest your toe on the ground. After that, do the same movement with your right foot.
- Straighten your back and tighten your abdominal muscles.
Varieties of plank exercise
We talked about the possible benefits and dangers of the plank exercise, and also introduced you to the technique for performing the classic version. Let's take a look at the most popular variations of this movement.
- Plank on outstretched arms. Get into a position as if you are going to do classic push-ups. In this case, the hands should be located strictly under the shoulder joints, and there should be an angle of 90 degrees between the hands and the wrist. Connect your legs and straighten your body. It is also necessary to tighten the muscles of the whole body and especially the abdomen.
- Side plank. Since when performing this variety you have to rely on only two points, then significantly more muscles will be involved in the work in comparison with the classic version. As a result, the exercise becomes more effective. To complete the side plank, you must take a lying position on your side. The palm of the lower hand should be strictly under the shoulder joint, and pull the other up. Keep your legs straight, tighten your abdominal muscles, and lift your pelvis using your arm.
- Knee placket. This exercise is designed to maximize the use of the abdominal muscles, back and shoulder girdle. If you find it difficult to perform the classic version of the movement, then we recommend this, since it is easier. First, you need to get on all fours and move forward on your hands until your body resembles a straight line. The brushes should be joined in a lock, and the legs should be crossed and raised.
- Plank with a raised leg. First, you need to take the position used in the classic plank. Then you need to alternately raise your legs.
- Outstretched plank. The starting position is the classic plank. Extend your right and left arms alternately forward.
- Plank with transition. Do the classic exercise, holding a static position for ten seconds. After that, go to the side plank and hold the position for 10 seconds in each direction.
- Side plank with a turn. Take a position similar to the side bar, but you need to lean not on your forearm, but on a straightened arm.
- Fitball plank. This exercise is intended for experienced athletes and in addition to a fitball, you will need a low bench to perform it. Legs must be put on a bench, and your elbows must be resting on the fitball.
Let's conclude with a look at the changes that you will notice quickly enough with the regular execution of the bar:
- buttocks - after 14 days, the buttocks will acquire additional elasticity, and cellulite in this area of the body will also disappear;
- back - posture will improve, shoulders will straighten, stoop and pain in the back will disappear;
- legs - the muscles of the legs and hips will tighten (after two months you will be able to wear short tight skirts, showing off your beautiful legs);
- tummy - there is no need to wait for the appearance of cubes, but girls do not need this (more importantly, the fatty tissues will disappear and the stomach will become flat);
- hands - the exercise perfectly strengthens the biceps and triceps, which will eliminate such a cosmetic defect as sagging skin.
More on the benefits of the bar in the video below:
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