PlankingThe essence of this movement - photographed in various places, lying flat, face down, with hands along your body. You may ask, is it connected with fitness? Look closely, it's a real plank!
According to the Guinness Book of Records, the longest retention in the position of plank owned by the 68-year-old Paul Drinanu of Cleveland (33 minutes and 40 seconds!).
We can assume that the motion of wacky, but planking, with a deep consideration of a
positive effect on the shape and forces participants to stay in good physical shape.
Retained in the position of planks is difficult, if you have poorly developed muscles housing. Therefore, to achieve progress and make more interesting pictures, have to train. In fact, the
planking - it's an isometric exercise that strengthens the straight, transverse, and oblique abdominal muscles and the muscles that support the lower back
When you perform a plank exercise, do not work just above the muscle, but also the
trapezoid muscles of the neck, chest and shoulders, rotator cuff, the muscles of the thighs and buttocks.
There are 3 variations of planks, the most famous of them - straight bar - develop additional capacity for planking.Direct plankPosition: face down in the ups. Rely on your forearms to be parallel to each other as well as the body. Raise the body on straight legs, knees off the floor and hold this position as long as possible.
Working muscles: the muscles back, abdominal muscles, trapezius, deltoids and rhomboid muscles, the rotator cuff, the muscles of the chest, buttocks, thighs and calves.
Side plankPosition: Lie on the floor, one arm so that the line passing through the face was perpendicular to the floor. The forearm should be perpendicular to the body. Waist and knees are not touching the ground. Keep your torso straight shed as much as possible. To observe the harmonious development of the whole body, performing lateral strip on both sides.
Working muscle: transverse and oblique abdominal muscles, glutes, quadriceps and biceps femoris.
Contact plankPosition: Lie on the floor, face up, rests not only on the forearm and palm outstretched hands, with fingers pointing away from the body. Lift the pelvis, left entirely to direct your hands, with legs extended and knees straight. Keep your body straight and look up during the exercise. Hold this position as long as possible.
Working muscles: direct and transverse abdominal muscles, gluteal muscles, rotator cuff, biceps femoris, trapezoids, triceps and calves.
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Topic: Planking (Read 620 times)
