The goal of any training in fitness isthe development of different muscle groups by their stress, which occurs in two ways: static and dynamic. One of the most common trainings on the first method is the "Plank" exercise. It is also called universal, because when exercising it involves the muscles of the whole body, but the press and the shoulder belt are particularly effective. In Pilates, training is widely practiced on the basis of this exercise.
Статическим оно называется потому, что при его performing the body motionless, only muscle tension occurs, in contrast to dynamic training, when their length changes. The advantage of static exercises is a significant time saving. But the quality of training does not suffer from this. For example, by performing the "Plank" exercise for several minutes, a person receives a tremendous load on the muscles. Consequently, for a short time they manage to get tired, as after a full strength training.
The title of this lesson was derived from Englishthe plank. Exercises of this kind are based on a basic stance resting on forearms and toes. Thus the back together with a head from a vertex and with legs up to heels forms a straight line, visually reminding a lath (hence the name). The arms are bent so that the angle between the shoulder and forearm is 90 degrees.
In this position, the stomach is drawn in and out, andstraining muscles of the buttocks. So you need to hold out as long as possible without holding your breath. For the first lesson, 10 seconds are enough, for the second one - 20, etc., gradually bring the time to 1-2 minutes or more. The main thing is to observe all the conditions of the correct technique of performing the exercise, keeping the body line perfectly even without bending down the hips or upside down with the buttocks. In this case, even the classic exercise "Planck" gives tremendous results. Testimonials of those who have tried it on themselves confirm that the effect is already visible from the second week of regular classes. It is advisable to start training with a warm-up, and necessarily complete with a stretch.
Exercise "Planck" can be used asself-training or as the final stage of any complex on the muscles of the press. In the first case, classes can be held every day, because Do not take a long time, but enough will be 3 times a week. In addition to the standard posture, the Planck exercise has many variations. For example, in a classic stand with a support for the forearms, you can simultaneously raise the opposite arm and leg and stay in this position for as long as the forces allow. Carry out several approaches with the change of hands and feet. In this case, the muscles of the press are well trained, receiving a colossal load. If the classic bar causes difficulties, you can simplify the task by taking as a starting position a rack with support on the forearms and knees (instead of socks) or on the wrists and knees. To diversify training, you can use fitball or weighting for a more intense load.
