Exercise Planck - how to do it. Exercise Plank - Technique Exercise in the Side Plan

Exercise Planck is considered one of the most effective exercises for pumping muscles of the press. Popularity This exercise received thanks to the simplicity of workout and the opinion that it helps well during weight loss. Is it so? About this and how to do this exercise correctly, we will tell in our material today.

Exercise is unique in that there are several different muscle groups simultaneously without fixtures and simulators. This is the muscles of the press, the shoulder belt, hands, back, legs, buttocks.

Exercise Plank is great for a hitch in crossfield!

Let's talk about the following things:

All kinds of slats.
The correct technique of execution of the plank.
Benefit and harm to the body.
How to achieve progress in a plan for 30 days.

Types of Planocks

All types of slats have general rules and a similar execution technique. However, they are distinguished by the position of the body, hands, legs, the slope of the case. Accordingly, in each variety of exercise, different muscle groups may be included.

Planck on straight hands. This is a classic exercise option. It is done statically and is the best exercise to improve the stabilization abdominal muscles.
Planck on the elbows It is a complicated option. The angle between the housing and the floor is reduced, as a result of which stand is harder. In addition to the muscles of the press, a large breast muscle, deltoid, large square muscle back, muscles of the front surface of the thigh.
Plank with an elongated hand or foot. Enhances the effectiveness of the exercise by reducing the support points. Gives a greater burden on the muscles of the bark, it develops well a balance.

© GeorgeRudy - Stock.Adobe.com

Side Plank. That is, you are standing in a fixed position on 1 hand and 1 leg.

Having mastered these exercises, you can subsequently diversify your workout adding to the classic version of jumping, pushups, twisting, lunges, as well as applying additional devices, such as phytball, bench, weights in the form of pancake or Sandbeg.

Exercise Plank exists in more than one hundred different variations. Today we will consider in detail two classic types: on hand and on elbows. The exercise seems simple, however, if you break the technique of execution, there may be no effectiveness from it. Therefore, before becoming in a bar, carefully read the text below and then the benefit from the exercise will be maximum.

Technique implementation

Now we will figure it out how to do the exercise of the plan on the example of 2 classic techniques of execution - on straight hands and on the elbows.

Very detailed and understandable about the bar on the video - we look!

Planck on straight hands

Remember that exactly the right technique is important. Further, having understood with the nuances of the exercise, you will gradually be able to improve temporary indicators. On the first day of classes, it will be enough to simultane in the bar for 20 seconds for a beginner. Every day your result can be gradually improved. Then you will achieve the best results.

If there is no mentor with you, which controls the correctness of the technique, then perform an exercise before the mirror. Also use the fitness rug.

Take the stop lying. From this position, rise in such a way as to rely only on the palm and fingers. Hand brushes must be exactly under the shoulders.
Do not bend legs, keep them smooth
The position of the back is absolutely straight. The blades are omitted. Do not round your back and do not protrude the tailbone. The look directed forward
The press must be kept in maximum voltage and not relax until the end of the bar.
Foots can be put together, and you can dilute to the width of the shoulders. The wider the feet will stand, the easier the exercise, however, you will reduce the efficiency of the muscles.
Breathing - calm and continuous

Complication Exercise

Planck on one leg.It is necessary to get up, observing all the above rules and raise up one leg by holding the position of the body in the statics. After performing an exercise with one foot, repeat from the other. To maintain the balance of the hand, you can put slightly wider shoulders.

© Mihai Blanaru - Stock.Adobe.com

Planck with an elongated hand. Standing in the bar, pull one hand forward either hide it behind your back and keep your balance, follow the back of the straight back of the back. Repeat the same actions with the other hand.

Planck on the elbows

The principle of execution is the same as in the plank on hand. The only difference is that you rely on the forearm. To do this, you need to bend your hands, the elbows need to be kept strictly under the shoulders. Ensure that the spine does not be fed, the tailbone did not succeed, and the press remained in tension.

Complication Exercise

On one leg. Relying on the elbows, lift one leg up and delay in this position. Then repeat the second foot.
With an elongated hand. Being in the bar on the elbows, pull your hand forward. Stokening motionless in this position for a few seconds, change your hand.
The bar on hands and elbows can be combined into one exercise. First, take the position on straight hands, then go down on the elbow, alternately bent first one hand, then another. Then come back to the initial position. Repeat several times.

Video with 5 unusual and efficient variants of the plank, for those who confidently make the classic version of this exercise:

Benefit and damage

What is useful to exercise a plank? Conditionally benefit from it can be divided into several components, such as the benefits for the back, legs and press. Let's talk in detail about each case in the alarce of benefit and harm from the exercise.

Benefit for the back

Poles in the back suffer most people who lead a low-wear lifestyle. The back is a vulnerable place for both professional athletes and ordinary visitors of the hall. The main reason for such a phenomenon is the weak muscles of the bark. The benefit of the exercise plank for the back is to strengthen muscle groups that are responsible for the stabilization of our body. During the bar, the large muscles of the back are being studied: straight, widest, loin muscles and necks. Such a symmetrical load on the press and back makes the posture correctly, and the stomach is tightened. Performing a strap exercise regularly, you can get rid of back pain, notice progress in power exercises, minimize the possibility of spinal injuries. The back plank will serve as an osteochondrosis prevention.

However, be careful: the exercise may harm in the case of any problems with the spine. A violation of technology can even lead to back injuries.

Benefit for foot

There are almost all the muscles of the legs in the bar. In various types of exercise in a large voltage there are medium and large buttocks, the muscles of the hips and calfs work. Making a bar regularly, you will notice that the muscles of the legs are strengthened, they take the tone, buttocks become more touched, and the legs are slender. Planck for the buttocks has another positive effect - reduction of cellulite, due to improved blood microcirculation in this zone. Getting Started by the exercise, you should consider a lot of tension that comes from your feet.

Although the classic bar is performed in a static position and has a gentle effect on the joints, in some cases, for example, when problems with ankle, the exercise can cause harm.

For weight loss

Excellent news for those who want to lose weight. Performing a bar, you will be able to get rid of extra kilograms faster. As is known, the effect of weight loss is achieved in the event of a calorie deficit. That is, it is necessary to spend energy more than consume with food. Combining the right nutrition and exercise of the plank, you will significantly speed up your metabolism, which will lead to weight loss. The benefits for thinning also in the fact that the systematic exercise pulls the skin and makes it more elastic.

Contraindications

We have already found out that it gives a plank and what the benefits of exercise. However, note that the execution of the bar can cause harm. It is contraindicated to people with spinal injuries, intervertebral hernias, pregnant women. In the postoperative and postpartum period, you should also do an exercise with caution. Such people should be consulted by a doctor, otherwise it is possible to make serious harm to your health.

Program for 30 days

The exercise of the plank will become you an indispensable assistant on the way to health and excellent figure. Having learned how to make a bar correctly, proceed to classes. The positive effect of training does not make himself wait long.
Take advantage of our program to exercise a plan for 30 days. You can combine different types in it. What is useful every exercise you already know. A month later, you feel the effectiveness of the exercise and see stunning results. Perform a bar for 30 days using this scheme that will achieve progress due to a gradual increase of execution time.

Day 1	20 seconds
Day 2.	20 seconds
Day 3.	30 seconds
Day 4.	30 seconds
Day 5.	40 seconds
Day 6.	Relaxation
Day 7.	45 seconds
Day 8.	45 seconds
Day 9.	1 min
Day 10.	1 min
Day 11.	1 min
Day 12.	1 min 30 sec
Day 13.	Relaxation
Day 14.	1 min 30 sec
Day 15.	1 min 30 sec
Day 16.	2 minutes
Day 17.	2 minutes
Day 18.	2 min 30 seconds
Day 19.	Relaxation
Day 20.	2 min 30 seconds
Day 21.	2 min 30 seconds
Day 22.	3 min
Day 23.	3 min
Day 24.	3 min 45 seconds
Day 25.	3 min 45 seconds
Day 26.	Relaxation
Day 27.	4 min
Day 28.	4 min
Day 29.	4 min 30 seconds
Day 30.	5 minutes

A person who wants to lead himself into shape plans his workouts. But often some exercises are underestimated, as it seems easy. In fact, one of them is hard and a woman and a man. Correctly make the bar is obtained only after a few weeks. The results are also noticeable not immediately, so it is important to adhere to the recommendations and avoid errors.

Beginners athletes often underestimate such an exercise as a plank. But if they do it regularly, after a month the results will be noticeable. The occupation is added to the schedule of their workouts those who go to yoga, fitness and even bodybuilding.

Planck brings great benefits to the body:

eliminates the pain in the spine;
strengthens the muscles of the abdomen, shoulders, buttocks and loins;
increases flexibility;
reduces stress;
accelerates metabolism;
reduces the risk of back injury.

It will be especially useful for men. Correctly doing the exercise plank is easy, after 3-4 weeks the body athlete will become more enduring. At an accelerated timeline, the guy can dry the body without much effort, achieve flexibility. It will also improve the state of the joints and muscles, the musculoskeletal system.

But there are several contraindications to the exercise:

spinal injuries;
inflammatory processes;
hernia;
increased blood pressure;
chronic muscle pathologies;
injuries of tendons or ligaments.

If there are similar problems, but the man continues to play sports, the rack will only bring harm. It is possible to deteriorate the state of health, so it is better to stop training and consult with your doctor.

Technique implementation

There are several types of vertical rack. For lessons at home, you can choose one of the techniques. But it is better to stick to the classic option . The bar is executed step by step:

need to take the stop lying;
back to keep straight;
muscles legs strain;
observe smooth breathing.

You need to start from the initial position. A man must take the stop lying, leaning on the elbows and fingers of the legs. The back must be kept smoothly, and the hands bend under the shoulder belt. It is impossible to lower my head or high, it should be at the level of the spine.

The pelvis is also not worth moving, it is kept on the same line with his back. Muscles of the legs are as much as possible and strain them. Carefully monitor breathing. If it is uneven, then it becomes more difficult to stand in the bar. The look is better to send down, look at your palms. Such a rack is called the bar on the elbows. But there are some more types of exercise:

full;
with a leg raised;
side.

Such varieties are suitable for experienced, not beginner athletes. Side bar and rack with a raised foot spend on each side of several approaches. Beginner bodybuilders have a question about how long you need to simultaneize in the bar.

First you need to achieve a 30-second excerpt. To do this, do every day. With the following exercise, you need to increase the time, but not allow the muscles to have acute pain. It is not necessary to perform a rack through force, it is impossible to wear yourself. It is better to make small breaks - in 1-2 minutes - between approaches. On vacation it is recommended to stand in a horizontal position.

Complex options

If you managed to achieve a standby standard for men - 30 seconds per approach, then you can move to more complex training. As an additional exercise, you can perform a side rack.

First you need to lie down sideways on a flat surface and rest in it by the bottom elbow. Top hand stretch along the body. If it is difficult, you can rest over it in the thigh. After that, a man should be pulled out the legs so that they are located in parallel on the horizontal line. It should be aligned and torso.

It is necessary to strain the body, keep smooth back. The pelvic part of the man lifts her to break off from the floor. It is necessary to strain and press, then the muscles are inflicted faster, and the body will become relief. As a result of regular training, this exercise allows you to develop the backbone of forearm, buttocks and abdomen.

Another option is based on the side plank, but it is more complicated. Such training will allow to achieve maximum effect in a short time. Basic position is the same as in the side rack. That is, the man needs to touch the floor to the floor and raise the torso with his feet above its surface, in contact with the socks only.

After that, the athlete proceeds to a more complex part of the exercise. It should raise the top leg a little higher than the head level and delay it parallel to the lower limb. Hand pull up, turn the head, rushing her face. Fingers can be embarrassed so that the palm is not tense.

Since the exercise should be made alternately for each side, then the supporting parts will first be left palm and feet, and then right. You need to repeat this exercise for 30 days every day, only in this case you can achieve the desired result. It is better not to skip the workout.

Planck for athletes

You can complicate the classical technique to make the muscular corset relief. Heavier programs allow you to use almost all groups of muscles. There are several types of sophisticated exercises:

with a raised foot;
on the knees;
"Superman".

For the first option, it is necessary to take the starting position - paste the palms and socks to the floor. Then one leg is raised to the level of the crimson, either bended in the knee, take off the feet from the floor and pull up to the elbow. In the first case, the sock is stretched as much as possible, the limb is straightened and the muscles straighten. After 2-3 approaches, the exercises need to be swapped and repeat the program.

If a man wants to become a bodybuilder, he needs not only to gain muscle mass, but also to dry the body. Only, he will be able to demonstrate the relief of his muscles. In the main set of exercises, future athletes may include a bar on the knees.

It is necessary to rest in the floor with palms and knees. Then it is necessary to raise the torso and the legs, and leave the back straight. In this case, all the tension goes to knees and elbow joints. In this position you need to simultane two minutes. If you keep a static pose is hard, you can bend a little elbows. And then it is worth moving to more complex exercises. Such training will allow making muscles with endless.

Exercise "Superman" is best done under the control of the coach. First you need to take a position, which is usually done by the bar. But the left hand pulls forward so that it becomes continuing the straight line. From the floor take off the right leg. The knee should not touch the surface. At the same time, the man strains the back, buttocks, the press, and the spine holds straight.

For the first lesson, it is 15-20 seconds, then the time is increasing. It is advisable to reach two minutes. After the exercise performed by the left hand and the right leg, the limbs change to the opposite. If this occupation seems to be easy, it is possible to complicate it with the help of sports equipment - Fitbol, \u200b\u200bdumbbells or simple books.

Famous standards

Athletes have certain standards for men. Planks they also concern. The record for the time of doing this exercise belongs to the Chinese policeman Mao Wagun. He held a rack for 481 minutes without breaks. And among the girls the record holder is considered to be given a glob. She stood on the elbows 4 hours 19 minutes.

But instructors say that it is impossible to allocate any regulations, since each person has an individual. Accordingly, all the endurance has different. It is necessary to take into account their physical capabilities when performing the exercise. The timing of transitions in the bar depends on the preparation of an athlete. Determine it in time during which a man can withstand the rack. Levels are shown in Table:

Time	Preparation level
30 seconds	Newbie
1 minute	Beginner athlete
1.5 min	Good preparation
2 minutes	High-level athlete
5 minutes	Master

Learning to stand in the bar is easy, but you need to stick to the time intervals. Newbies enough to hold out only half a minute. The average is 60 seconds. The interval is 1.5 minutes. And 120 seconds. - This is a high indicator. Next, the athlete needs to increase the time spent in the rack, up to 3 minutes. If he can achieve five, then it can be considered a master.

It is necessary to work on the body every day. You can start with a rack on your knees, it is easier to perform it. It is better to repeat the exercise 3-4 times, trying to raise the time from 15 to 30 seconds. But it is not recommended to exceed this indicator in the first two weeks, otherwise the back injuries may occur.

To minimize harm from training, you need to adhere to the recommendations of experienced athletes. They know how to do the exercise "Planck" for men. Preparatory classes are better to start from the options on the knees. After that, they begin to classic training.

The first 15 seconds the training should be done on the knees, resting with the elbows to the floor. Next, a classic exercise is performed. This is a plank with semi-bent hands and elongated legs. Between each approach you need to give a man 30-60 seconds of rest.

After that, it is possible to complicate classes. The rack should already be performed on the elongated hands, leaving the floor with palms. So you need to continue training for 3-4 weeks. And only after reaching the time interval in 2 minutes, you can move to the plank with the raised limbs.

The following classes need to be carried out by raising her legs first, and then hands. A month later, you can make them more complicated. It will take additional load in the form of dumbbells or sand bottles. At the same time, the hands are pulled in parallel to the floor.

It is worth monitoring the limbs - they must be perfectly straight. This is difficult to achieve in a few days, but after months, the male body will become flexible. And only in the last stages you can bend your leg in such a way as to get the knee to the press.

A high level of skill is shown athletes who during the plank can jump. During the execution of this exercise, hands and legs should be in the initial position - to be placed and rest in the floor when returning from the jump. For another kind of training, special gum will be needed. They tied up the ankles and wrists, reducing them to the sides during the class. So the muscles will strain even more.

You can put the phytballs under the shoulders and legs. In this position, the man not only stands in the bar, but also presses. A high-level athlete in one workout can combine up to six types of vertical rack.

Possible mistakes

If the exercise is incorrectly, you can worsen the state of health. There are several prohibitions that beginners and experienced athletes must adhere to. Possible errors during training:

lifting or lowering the pelvis;
spin deflection;
incorrectly bent legs;
shoulders, neck and head are lowered or high raised.

The perfect body position is in the same plane. Otherwise, the muscles will be overwhelmed. The consequences of incorrect training may be serious: torn muscles, pain in the joints and soft tissues, inflammatory reactions of the body.

A few weeks after execution, the first options will be noticeable - the buttocks and stomach will be pulled up, the posture, legs and hands will become stronger and hardy. But for drying it is necessary to make a comprehensive, combining workouts with proper nutrition.

Newbies do not always understand why the plank is needed. In fact, this exercise allows you to make the body more embossed and flexible, learn endurance and patience. Serious training is not at home better, but in the gym under the supervision of the coach.

So, everyone is well-known and all active "unloved" exercise plank! Which of us at least once stood in the bar, pouring back and sick the second arrow, which is so slowly crawling?

Many believe that it is Planck that is just the perfect and most effective option for slimming the abdomen and sides, giving the tone to all the muscles of the body, and especially the press. But is it true?

Maybe we will suffer in vain, trying to beat the world record for standing in the bar and it is better to pay your attention to less complex, but more efficient exercises?

Learn from this article! We also tell you how to perform and stand in the stomach bar, or rather, for the press, the benefits for women and men, reviews about the effect and results of such a complex for weight loss, species for the press and removes the stomach?

For what is needed

So, the plank. Externally is, roughly speaking, stand on hands and feet. Let's look at the effect of performing this exercise and solve, for what purposes it is suitable:

For weight loss

Typical photo in a typical article about the planks, alas taken by randomly from the Internet. However, this result is possible and even without a plank, if you eat less than you want and need 🙂

The efficiency of the plank for weight loss, like any other exercise, is measured by the amount of calories that you spend on its execution. Of course, consider it as a panacea, which in the blink of an eye "will happen", not worth it.

Absolute fact: Dynamic variations of this exercise consume a greater amount of calories than static. And the strength exercises will be spent even more.

Of course, regular execution of slats will have an effect but only in conjunction with a diet. The effect of weight loss will appear if you spend the energies more than getting with food, and how you will do - your body is not particularly interested.

Planck with twist.

Complexity: not an exercise, but madness.

Starting position: Eat with both hands in the floor, and the lower part will expand through one side up.

Performance: Transfer your right foot forward and put it next to your right hand. Follow the hips - they do not have to sag or leave much up. Return the leg in the IP, repeat from the left foot. This is 1 repetition.

Plank and push up.

Complexity: Medium, if you can press.

Starting position

Performance: Raise the body to the top position of push-ups due to the hands. Hold at the top point, then change the direction of movement and return to the elbow. This is 1 repetition.

Plank with hand removal.

Complexity: for bioreobot.

Starting position: Take the position of the classic plank.

Performance: Raise and straighten your left hand while holding it so that it is parallel to the rest of the body. Return to the original position, then lift the right hand, repeat the set number of times.

Reading time: 39 minutes

Planck is a static exercise on the floor with an emphasis on the arms or forearm. The bar is considered one of the most efficient ways to remove the stomach and pull the body. Is it really? Let's figure it out, what is the benefit, the advantages and harm of the plank, how correctly and how often it is performed, is it effective to slimming? And also offer you a unique selection: 45 options for exercises with a plank in pictures!

Exercise Plank: General Information

The planka has long become a classic exercise not only in training for the abdomen, but also in common training for the whole body. This multifunctional exercise allows you to use A large number of muscle groupsAnd at the same time does not require any additional inventory, nor special skills, nor great experience. The bar can practice both newcomers and advanced engagement. It is due to its practicality, efficiency and universal availability, the exercise of the plank received widespread popularity.

The plank includes the muscles of the upper and lower body, which means you will strengthen your body, making it elastic and tightened. This exercise is especially useful for the development of a muscular corset (belly, back, buttocks). Strong muscular corset supports back and spine So it helps to reduce the risk of injuries of the musculoskeletal system.

How to make a bar?

Stand in the position of the rack on the floor - the position of the pushups. Bend the elbows 90 degrees and move your weight for the forearm. All your body should form one straight line, the stomach is tightened, the muscles are tense.

What to pay special attention to:

Head and Neck: Must be relaxed and free. Look at the floor, do not raise your head upstairs.
Hands : Keep right in front of yourself or cross them. Put your elbows strictly under the shoulder joints so as not to create excess load on the shoulders. Lower the shoulders, do not lift them to the ears.
Small of the back: It can not be rounded or bother. Imagine your loin tightly pressed against the wall.
Legs: must remain straight and tense. Otherwise, the main load will go to the lower back, and not on the muscles of the press.
Buttocks : Also should be tense and located at one level with the back. Do not bend the pelvis and do not lift the buttocks up.
Stomach: Tighten, and then (already drawn) Try to tighten to the ribs. Keep it tightened throughout the exercise, while your breath is not delayed.
Feet: You can connect together, you can arrange a little. The closer to put them together, the stronger the load on the muscles of the press.
Breath: Be sure to do not forget to breathe deep throughout the exercise. Inhale and exhale slowly and measured.

Keep the position of the bar for so long as soon as you can. Newbies can keep the bar 15-30 seconds, the average level is 30-60 seconds, advanced - 60 seconds or more. When you feel that it becomes difficult for you to keep the right form, finish the exercise. Never increase the duration of the exercise to the detriment of the technique! Better Take a break and repeat the exercise in 3-4 circles with short stops.

Planck fits for all levels of preparationBecause you can always increase or reduce the duration of the static position depending on your level of preparation. Also, this exercise can always be modified and complicated. If you begin, then perform the bar, dropping to your knees. If you are promoted, you can raise your hand or leg and hold the bar in this position.

How to increase the execution time plank?

Practice the bar every day, exercise in several approaches. If possible, perform a bar 3-4 times a day.
Try progress Every 4-5 days. For example, by increasing the time to hold the plank or increase the number of approaches.
Perform other exercises for the development of various muscle groups. For example, push ups, squats, exercises with dumbbells for hands and shoulders.
If you have been practicing a bar for a long time and calmly hold it for a few minutes, then proceed to more complex options performing this exercise. Probably your muscles are accustomed to the load, so the efficiency of the bar is reduced.

To any exercise sooner or later, the body is adapted. It is not necessary to constantly move towards an increase in the tablet time, it is better to go to more complex embodiments of this exercise. If 2-3 minutes in the bar do not make up much difficulty for you, then feel free to go to more complex modifications.

Contraindications for the execution of the plank

Despite the fact that the plank seems to be quite harmless exercise, in certain cases it is not recommended. Planck has the following contraindications:

Hand injuries, shoulders, feet
Pregnancy and postpartum
Large overweight (you can perform a variant of the bar on the knees, but not more than 30 seconds)
Hypertension or hypotension
Intervertebral hernia
Spine injuries
Diseases of internal organs
The aggravation of chronic diseases.

What muscles are involved when performing a plank

During the execution of the bar first, the muscles, back and shoulders are included in the work. Also, the bar will use the muscles of the buttocks, chest, ICR, the front and back surface of the thigh.

So, during the classic plank, the following muscles are involved:

Straight and transverse abdominal muscles
Shorty muscle back
Muscles of the lumbar department
Muscles of the shoulder belt
Trapeze
Breast muscles
Jagged muscles
Quadriceps and biceps hips
Irmo muscles

When performing a side plank, additional load goes to the oblique muscles of the abdomen, as well as on the muscles of the outer and inner surface of the hips. Side plank - one of the most best exercises to strengthen oblique muscles and stabilization of the spine for the health of the back.

Training Plan with Static Plankers

We offer you a ready-made workout plan with a plank that can be performed as a supplement to any program. Just follow the proposed plan and work on the perfection of your figure. You are waiting for four exercises: planck on the elbows, nlanka in hand, boskilled planka on the right hand, bokay planka on the left hand.

All exercises you will repeat in several approaches. We offer you such a plan:

First week: Each exercise for 15 seconds in 3 approaches, a break between approaches 30 seconds, a break between the exercises of 60 seconds.
Second week: Each exercise for 25 seconds in 3 approaches, break between approaches 30 seconds, break between 60 seconds exercises.
Third week: Each exercise for 35 seconds in 3 approaches, a break between approaches 20 seconds, a break between the exercises of 60 seconds.
Fourth week: each exercise for 45 seconds in 3 approaches, a break between approaches 20 seconds, a break between the exercises of 60 seconds.

If necessary, you can adjust the proposed plan or perform each exercise more comfortable time for you or perform simplified modifications (knees).

The benefits, harm and efficiency of the plank for weight loss

The benefits of the execution of the plank

1. Planck is the perfect exercise for abdominal muscles Since it covers all major groups of abdominal muscles, including transverse, straight, oblique muscles.

2. The plank includes not only the muscles of the bark, but also the muscles of the shoulders, chest, buttocks, top of the back, the front and back side of the hip. This is a unique exercise that makes your body work almost entirely.

3. Due to the bar, you will strengthen the muscular corset that supports your spine, which is excellent prevention of back pain.

4. With the help of the bar, you will strengthen the back and buttocks without the destructive impact on the musculoskeletal system and joints (In contrast, for example, from becoming traction, squats and lows) .

5. Regular execution of the plank will help you maintain direct posture and smooth back.

6. Exercise Planck is available for everyone: from beginner to advanced. Just adjust the restraint time of the static position depending on your preparation.

7. By strengthening the muscles of the bark, you can improve your balance and balance, which is useful to you and in ordinary life.

8. Unlike many other exercises for the abdomen, the plank does not have a devastating impact on your lower back.

9. Planck has a large number of modifications: Only in our article offers more than 40 options!

10. You can perform the bar absolutely everywhere: at home, on the street, in the hall. You only need a little free space.

Harm plank

However, despite all the advantages of the bar, this exercise can hire a danger. For example, if your muscles are not strong enough, during the execution of the spine, the spine will be saved, causing pressure on vertebrates, lower back and shoulder joints . With the slightest violations of the correct exercise, you can feel pain in the neck or bottom of the back.

In addition, long-term finding in the bar can cause blood pressure And even a heart attack, people with hypertension are exposed especially at risk. Therefore, you should not be in the bar for more than two minutes in a row. If you want to enhance the load on the muscles, it is better to go in the direction of the complication of the options of the plank (for example, with a hand raised or foot)Than in the direction of increasing the time of the static position.

For people with great weight, it is recommended to perform a bar, dropping into your knees. This will help reduce the load on the back and joints. However, the bar is one of the safest exercises for the development of muscles . It has a much less harmful effect on the spine than most of the other exercises on the press that are performed on the back.

Typical errors when performing a plank

In order to avoid problems with the spine From the wrong execution of the bar, we draw your attention to typical errors in this exercise:

sutween back, shoulders are omitted down
lifting buttocks up, above head level
deflection or rounding in the lower back
relaxing abdominal muscles, legs and buttocks
head rise up and deflection in the cervical
breath Delay

Is there a slimming strap effect?

The bar strengthens the muscles, worries the core, improves the tone of the hips, buttocks, hands and shoulders, but for burning fat and slimming, the plank is not an effective exercise. The plank does not help remove the stomach and get rid of the sides! This exercise is intended for muscle tones, and not for burning a fat layer.

Moreover, we emphasize once again that the process of weight loss depends on the nutrition, not from exercise. Training helps burn more calories, muscles tone, improve the quality of the body, but getting rid of excess weight occurs only with the limitations in food (calorie deficiency). The plank and its modifications are a great way to strengthen the body, get rid of declarations and faults, but for weight loss is required to restricted in nutrition.

If your goal is to lose weight, it is better to emphasize on dynamic exercises that help burn more calories than static exercises. Ideally regular cardio-load. Moreover, cardio-exercises can also be performed in the bar, thereby reaching two goals at once: burn calories and strengthen the abdominal muscles. Read more about cardio exercises in the bar read below.

45 exercises in the bar: a unique selection!

If you are ready to improve the efficiency of your workouts with more diverse exercises with a plank, we offer you our unique selection: 45 different exercise options with a bookpaper with visual pictures. From these exercises, you can make a full-fledged training program. You can use our ready-made software options or make your own set of exercises.

If you can easily withstand in the classic bar for 2-3 minutes, it is not worth increasing the difficulty before holding a static position for 5-10 minutes, as they are advised in many sources. Most likely, your muscles have already adapted to the load, so it will be more effective complete load . Go to more advanced exercise modifications.

We offer you 45 exercises in the bar. They are conditionally divided into 5 groups: Static exercises, exercises in the bar on hands, exercises in the bar on the elbows, exercises in the side plank, cardio-exercises in the bar. Fir you decided to make your own training plan, it is advisable to use exercises from each group.

Complete workouts with straps can also be using an additional inventory:

Static exercises in the bar:

1. Plank on hand (Plank)

2. Plank on the elbows (Forearm Plank)

3. Side Plank (Side Plank)

4. Reverse Plank (Reverse Plank)

5. Planck near the wall (Wall Plank)

6. Plank with hands forward (Levered Plank)

7. "Star" (Star Side Plank)

8. Plank with a raised foot (Plank Single Leg)

Exercises in the plank on hand:

1. Touch your hand forward in the plank (Plank Alternating Reach)

2. Lifting legs in the bar (Plank Leg Raise)

3. Touch the shoulder in the bar (Plank Shoulder Tap)

4. Touch the opposite knee (Plank Opposite Knee Touch)

5. Climber with a turn (Crossbody Mountain Climbers)

6. Walking in the Plank Lateral Walk)

7. Planck Spider (Spiderman Plank)

8. Plank Up-Down (Plank Up & Down)

9. Raising dumbbells in the plank (Plank Dumbbell Raise)

10. Lifting the legs + elbow tange of the knee (Leg Raise + Touch Elbow CRisscross)

11. Plank in & out (Plank in & out)

12. Plank "Superman" (Superman Plank)

13. Hand rise in the plank (Plank Arm Raise)

14. Foot touch in the bar (DOWN TOE TAP)

15. Wipers (Windshield Wipers)

16. Sliding knee on hand-down (Arm Sliders)

17. Walking in Plak (Plank Walkout)

18. Rotation of 360 degrees (Plank Barrel Roll)

19. Rotate Bob Case (Plank T-Rotation)

Exercises in the bar on the elbows:

1. Turns to the side plank (Side Plank Roll)

2. Plank "Pila" (Plank Saw)

3. Touch the knees of the elbow (Knee to Elbow)

4. Planck Buttocks Up (Hip Raise Plank)

5. Footheading to the side in the bar (Starfish March)

6. Turns of the case in the bar (Plank Rocker)

Exercises in the side plank:

1. Side lift hips in the bar (Hip Drop Side Plank)

2. Rotate the housing in the side bar on the elbows (Forearm Plank Reach Through)

3. Rotate the case in the side bar (Plank Reach Through)

4. Twisting Side Plank (Crunch Side Plank)

5. Lifting hands and legs in the side plank (Star Side Forearm Plank)

Cardio exercises in the bar:

1. Jumping with leg dilution (Jumping Jack)

2. Jump in the Plank (Plank Knee Tuck)

3. Mountainer (Mountain Climbers)

4. Touch Stop in the Plank (Plank Toe Tap)

5. Jump in bar buttocks up (Plyo Peak Plank)

6. Vertical jump in the plank (Plank Heel Click)

For visual pictures Thanks YouTube-channels: Republic of Strength, Jordan Yeoh Fitness, Dont Quit, Max "S Best Bootcamp, Ammar Montser, The Live Fit Girl.

Ready exercise plan with a plank for all levels of preparation!

We offer you a finished exercise plan in the bar for all levels of preparation . Do not know which group engaged in yourself? Perform a level for beginners, and if the load will seem insufficient, then safely go to the average level.

You can always change the plan at your discretion, adding, replacing or removing some proposed exercises. Repeat the exercises in several circles Or perform one circle if you do not plan to perform a set of exercise with a strip for more than 5 minutes. If the exercise is performed on one side, then the first round is performed on the right side, the second round is on the left.

First round:

Forearm Plank)

CROSSBODY MOUNTAIN CLIMBERS)

(Hip Drop Side Plank)

(Plank Arm Raise)

Windshield Wipers)

Second round:

Reverse Plank)

(DOWN TO TOE TAP)

Jumping Jack)

(Plank Opposite Knee Touch)

STARFISH MARCH)

How to perform this training with straps for beginners?

Each exercise perform 30 seconds, break 15 seconds
Rest between circles 1 minute
Total duration of one circle 3.5 minutes
Total workout duration: ~ 17 minutes

First round:

(Plank Single Leg)

(Mountain Climbers)

Side Plank Roll)

(Plank Walkout)

(Plank Knee Tuck)

Planck spider SPIDERMAN PLANK)

(Plan Alternating Reach)

Second round:

Side Plank)

(Plank Up & Down)

(Forearm Plank Reach Through)

(Plank Shoulder Tap)

(Hip Raise Plank)

(Plank in & out)

(Plank Dumbbell Raise)

How to perform this training with spacecraft for mid-level?

Perform each round of 2 circles
Rest between circles 1 minute
Total duration of one circle 4.5 minutes
Total workout duration: ~ 22 minutes

First round:

Wall Plank)

Full turn of the housing (Plank T-Rotation)

(Plank Toe Tap)

Superman Plank)

(Plank Lateral Walk)

(Knee to elbow)

Second round:

Classic Plank on Hands (Basic Plank)

(Plank Leg Raise)

(Plyo Peak Plank)

(Plank Saw)

Star Side Forearm Plank)

(Plank Up & Down)

Third Round:

Levered Plank)

(Plank Barrel Roll)

(Plank Heel Click)

CRUNCH SIDE PLANK)

(Plank Shoulder Tap)

(Leg Raise + Touch Elbow CRisscross)

How to perform this workout with straps for advanced?

Each exercise is performed 30 seconds, break 10 seconds.
Perform each round of 2 circles
Rest between circles 1 minute
Total duration of one circle ~ 4 minutes
Total workout duration: ~ 30 minutes

Do you like to do yourself? See our selections of exercises:

For a long time, the plank was undeservedly forgotten exercise, pushed on the backyard of the sports world. To date, she gained a second life. A lot of varieties of static and dynamic planks, strips with weighting or use of sports shells and much more appeared. Universality and simplicity exercise together with stunning impact on the muscular corset make the plank with a necessary occupation for beginner athletes.

How to make a bar?

First of all, it is necessary to determine what exactly the bar you prefer to perform. Classic options for newbies were static strips with an emphasis on elongated arms or forearms. Take them as the main types of exercises and distribute in detail how to make the bar beginner correctly:

Take the stop lying as if you're going to start writhing. Place your hands on the width of the shoulders and align them so that the elbows were exactly under the shoulders. This will avoid unnecessary load on the cervical and deep muscles of the back.
Straighten your legs, socks (heels in no way should touch the floor!).
Raise the torso and lower back for one level. The body should be even and direct, like an arrow. Fix in the correct position and start counting.
In the signs of serious fatigue or strong trembling in the muscles, take a little break. Repeat the exercise several times to achieve the best effect.

Top 5 Errors when performing a plank

Unfortunately, for most beginners, the correct bar is a rather difficult exercise. We unconsciously let go on tricks in attempts to simplify the work of the muscles and facilitate the exercise, but do not give a report on the possible consequences.

We made up the top of the 5 most common errors associated with the implementation of this exercise:

Incorrect position of the lower back. Below or above the level of torso and legs - reduces the efficiency of the plank to zero. A to avoid this error helps a banal mirror, opposite which it is worth starting to do exercise. Over time, you will get used to keep the right position and will automatically make the right rack.
View to the floor. The cervical department is experiencing an additional non-profit, which can lead to pains in the neck and the nape. Try to look right in front of yourself.
Student or slow breathing. Complete exercise and significantly reduces muscle saturation with fresh oxygen. Breathing smoothly and deep.
Long approaches. At an early stage of training, when the body has not yet been strengthened, and ambitions are forced to increase the exercise time, it is easy to apply more harm than good. Observe moderation and increase the time to maintain the plank gradually.
Irregular classes. Planck does not apply to exercises giving an instant effect. You require constant monotonous work on your own body, because the result will be noticeable only with the daily execution of the plank.

Approaches and time planks - table for beginners

A modern man has not so much free time that can be devoted to visiting the gym. This is precisely the popularity of the classic plank, which occupies a few minutes a day. Most experts are unanimously converge in the opinion that regular exercises in the morning (as charging) and in the evening (2-3 hours before sleep) make it possible to achieve the best effect. Work out the habit of keeping the bar at the same time so as not to miss the workout time.

The number of approaches and the time of their implementation depends on your physical condition. The table below the starter table is only an approximate guideline.

First approach	30 seconds
Second approach	1 minute
Third approach	1 minute 30 seconds
Fourth approach	2 minutes

Types of Planocks

Technique implementation

Planck on straight hands

Complication Exercise

Planck on the elbows

Complication Exercise

Benefit and damage

Benefit for the back

Benefit for foot

For weight loss

Contraindications

Program for 30 days

Technique implementation

Complex options

Planck for athletes

Famous standards

Possible mistakes

For what is needed

For weight loss

Exercise Plank: General Information

How to make a bar?

How to increase the execution time plank?

Contraindications for the execution of the plank

What muscles are involved when performing a plank

Training Plan with Static Plankers

The benefits, harm and efficiency of the plank for weight loss

The benefits of the execution of the plank

Harm plank

Typical errors when performing a plank

Is there a slimming strap effect?

45 exercises in the bar: a unique selection!

Static exercises in the bar:

Exercises in the plank on hand:

Exercises in the bar on the elbows:

Exercises in the side plank:

Cardio exercises in the bar:

Ready exercise plan with a plank for all levels of preparation!

How to make a bar?

Top 5 Errors when performing a plank

Approaches and time planks - table for beginners

Exercise planka for beginners - photo before and after