Is Plank Effective for Strong Abs? Secrets
Should you train Plank? All the nuances
To begin with, I will demonstrate what variations of the plank can be performed so that you do not get bored. It is better to do the bar at the end of the workout, warmed up, otherwise, after a long day at work, the muscles may be pinched and pinched. When performing the plank in training, many do not realize what hidden sides this exercise is fraught with. How to do it correctly, how long to keep, and what can result in too long being in this static position.
The easiest way to start is from the knees. You can stand both on straight arms and on your elbows. The closer the point of support of the hands to the body, the easier it is, and if you push your hands forward, it will be harder. You can make it even more difficult by raising one arm and leg up alternately.
The next classic option is the plank with straight legs on straight arms. This variation is simpler than on bent arms, although it doesn’t matter to anyone. And for those who regularly do push-ups from the floor, you are already doing a similar load and this version of the bar can be replaced with others. The same methods with raising the leg and arm will help to complicate the position.
Let's analyze the main mistakes.
The main mistakes that occur when performing the bar. Keep your elbows at a 90 degree angle. Shoulders do not fail, try to round the top of the back. It's safer and the press is in better tension, like with twisting on the floor. We do not bend the lower back, we keep the shoulders and buttocks in the same line. Do not lift your pelvis too high and do not let it sink low, sagging at the waist. In order not to pinch the muscles of the neck, keep your head and look at the floor, do not raise your head up and do not look forward.
All this will save you from lower back pain and effectively load the press, shoulders, and arms. In general, the whole body is tense and working here. Also, those who have high blood pressure are not recommended to stand in the same static position for a long time.
If you are doing a plank on your elbows to make it easier, you can keep your palms side by side, if you want to complicate it, spread your palms at a distance, and put your forearm parallel to each other.
Those who have back problems, namely hernia. protrusions, or periodic pain - be careful with this movement. Perhaps you shouldn't be doing it. Or perform gently for a short time, no more than 20-30 seconds in the approach.
There are several ways to diversify the bar so that the muscles do not numb. Movement in the bar forward, backward, to the sides. You can do it on even or bent arms, so the load on the shoulders will further increase.
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In this video
00:00 How to do the bar correctly, exercise technique
1:31 Plank mistakes
2:55 Advanced Plank Variations, Side Plank
4:44 Plank endurance training methods, will plank help build abs
6:33 Is it possible to lose weight by doing a plank
7:45 Does it make sense to hold the bar for a while and for a long time
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• Как правильно делать планку | Нюансы ...
Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.
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