How to stand in the bar for a long time. Plank for beginners is the first step to a beautiful body. Develop a sense of balance

Perfectly flat stomach, mouth-watering tightened buttocks, strong and healthy back, unsurpassed slender legs, aesthetically pumped up arms and a beautiful body without cellulite - all this gives an exercise for the Planck press. Description of the exercise […]

A perfectly flat stomach, delicious toned buttocks, a strong and healthy back, unsurpassedly slender legs, aesthetically pumped up arms and a beautiful body without cellulite - all this gives the Planck press exercise.

Description of the plank press exercise

Handstand and footstand is an isometric type of load and involves muscle contraction, coupled with their tension. This technique is fundamentally different from isotonic, where against the background of muscle contraction, their length varies. It is known that static exercises have a positive effect on the fat burning process, heal all parts of the spine, alleviate manifestations, and are a panacea for people accustomed to a sedentary lifestyle or people working in sedentary work. Correction of the figure is achieved, different muscle groups are moderately loaded and developed due to the fact that there are several variations of the Planck exercise for the press, how many repetitions to do, how often to do it, what technique and what varieties are - about all these interesting facts good to know for everyone.

Benefits of the Plank Abs Exercise

Plank exercise works well on the press

The first indisputable advantage of different types of Plank is high performance. It can be easily verified in practice that a stand with an emphasis on the elbows or palms in different variations is no less effective than classic twists. Of course, a really beautiful press can only be obtained with an integrated approach and the study of all sections of the abdominal muscles, but the ingenious and accessible Planck exercise will certainly improve the results of training.

Planck exercise replaces invigorating exercises in the morning

As a second plus, we note that the handstand and footstand can be replaced morning exercises. A static exercise will help wake anyone up, add tone, cheer up, warm up the body after a night's sleep. It may be difficult at first to hang above the floor for half or a minute and a half immediately after waking up, but over time it will begin to bear fruit. At best, one approach is performed immediately when getting out of bed and repeated after putting yourself in order before breakfast.

Plank exercise: the classic version

Features and technique of the exercise Plank for the press

How to do the exercise on the Planck press?

FirstThe first step should be to master the technique. Having learnedhow to do it rightlanka exercise for the press how many times a day to do and how often to do the exercises - everyone decides for himself, depending on his strength. There are certain standards that should be followed when performing the Plank, let's consider everything point by point:

back - stably held in a perfectly flat position, the absolute plane of the lumbar spine is maintained, in case of rounding or deflection, there is a high risk of injury;
buttocks - strong tension gluteal muscles, with a static handstand and feet, provides the formation of athletic buttocks and the best study of the muscles of the core;
legs - they must certainly be straightened along their entire length, even a slight bending of the knees is highly undesirable, since the incorrect position of the legs causes an overload of the lumbar zone and the inevitable complication of this serious exercise;
correct body position - when performing planks different kind the rule that is relevant for a huge number of isometric exercises must be observed, namely the installation of joints under the joints (it is important to know that the wrists or elbows, depending on the variation of the Plank, are located strictly under the shoulders);
pelvic area - should be aligned in a clear parallel to the floor line, proper twisting of the pelvis significantly reduces the load on the lumbar zone;
shoulders, neck and head - all these points line up in one line and relax as much as possible;
abdominal muscles - they must be tense, the stomach is pulled in as much as possible, but this should not interfere with deep and measured breathing when performing the Plank;
an individual approach to the complexity of the Plank - for beginners it is better to choose the minimum time, for the advanced maximum, while it is worth focusing on the good technique of performing an isometric exercise, it is more efficient and safer to withstand a short period of time in correct position than hold out for a long time, but with errors.

Plank exercise: different variations of Plank help to work out correctly important muscles abdominals, back, legs, arms, buttocks

Plank Exercise: Side Plank Variations

How many times to repeat and how long to hold the Plank?

Next, we move on to the most interesting. In a static position, it is worth remaining approximately 20-120 seconds. Optimal time Planks for everyone. Some athletes can stand in the correct position for only half a minute, others show amazing results, standing like a string above the floor for 2 minutes. For beginners, trembling of tense muscles is the norm. You can do 3-4 repetitions at a time, each for 20-120 seconds, this will certainly give an excellent effect. Of course, success is ensured only under the condition of regular classes, proper nutrition and healthy lifestyle life. Between exercises, sufficient rest is maintained, but still not long pauses. If possible, it is permissible to hold out in Plank for up to 300 seconds. Well, if isometric exercises are performed 3-4 times a week, this technique will provide intense muscle work and at the same time give them the rest they need for recovery and growth. Key moment consists in the fact that the gradual complication and new variations of the Planck exercise can be introduced only after 2 or more minutes are maintained without problems in a static standard position without errors and discomfort, with even breathing. Well, if the Plank is part of a set of exercises.

Let's summarize the information:

stand time in the Plank position - from 20 to 120 seconds;
the number of repetitions of the Plank - from 3 to 4 times within one approach, this is enough for a beginner for a day;
The frequency of the plank is from 3 to 4 times a week.

Alternative plank exercise schedule

A rather soft schedule was given above as an example, the advanced level implies maintaining static positions for up to 300 seconds and more frequent exercises. Many people like Plankaexercise for the press how many repetitions to do and how part to do - this is determined based on the individualphysical training. The following is a progressive chart for reaching 300 seconds in Planck.

Planck exercise: an effective training schedule that guarantees fast results without discomfort and injury

Despite the availability of all kinds of well-thought-out simulators for strengthening different groups muscles, does not lose popularity effective exercise Plank. It is often included in complexes for a beautiful relief press, but in reality it reveals much more extensive possibilities and everyone can be convinced of this. You need to pay attention to the fact that the Planck exercise is contraindicated in vertebral hernia, should be done carefully with problems with the joints and after various injuries of the spine. In any case, with deviations in health and the development of new exercise need a doctor's consultation.

For a long time, the plank was an undeservedly forgotten exercise, pushed back to the backyard. sports world. Today it has found a second life. Many varieties of static and dynamic planks have appeared, planks with weights or the use of sports equipment, and much more. The versatility and simplicity of the exercise, coupled with the amazing effect on the muscle corset, make the plank necessary occupation for beginner athletes.

How to do a plank correctly?

First of all, you need to decide which bar you prefer to perform. Classic options for beginners, there were and still are static planks with an emphasis on outstretched arms or forearms. Let's take them as the main types of exercise and describe in detail how to properly do the plank for beginners:

Take the emphasis lying down as if you are going to start push-ups. Place your hands shoulder-width apart and align them so that your elbows are directly under your shoulders. This will avoid unnecessary stress on cervical region And deep muscles back.
Straighten your legs, rest your toes (heels should never touch the floor!).
Raise your torso and lower back to the same level. The body should be even and straight, like an arrow. Lock in the correct position and start counting.
If you show signs of severe fatigue or severe tremors in your muscles, take a short break. Repeat the exercise several times for best results.

Top 5 Plank Mistakes

Unfortunately, for most beginners, the correct plank is a rather difficult exercise. We unconsciously indulge in tricks in an attempt to simplify the work of the muscles and facilitate the exercise, but we do not give an account of the possible consequences.

We have compiled a top 5 of the most common mistakes associated with this exercise:

Incorrect position of the lower back. Below or above the level of the torso and legs - reduces the effectiveness of the bar to zero. A banal mirror helps to avoid this mistake, in front of which it is worth starting to perform the exercise. Over time, you will get used to holding the correct position and will automatically assume the correct stance.
Glance at the floor. The cervical region experiences an additional unnatural load, which can lead to pain in the neck and neck. Try to look straight ahead.
Rapid or slow breathing. It complicates the exercise and significantly reduces the saturation of the muscles with fresh oxygen. Breathe evenly and deeply.
Long approaches. In the early stages of training, when the body is not yet strong, and ambition forces you to increase the time of exercise, it is easy to do yourself more harm than good. Practice moderation and increase your plank time gradually.
Irregular lessons. The plank is not an exercise that gives an instant effect. You are required to constantly monotonous work on your own body, because the result will be noticeable only with daily planks.

Approaches and bar time - table for beginners

At modern man not much free time to devote to visiting sports hall. This is the reason for the popularity of the classic bar, which takes a few minutes a day. Most experts unanimously agree that regular exercise in the morning (as a charge) and in the evening (2-3 hours before bedtime) can achieve the best effect. Get into the habit of holding the plank at the same time so you don't miss your workout.

The number of approaches and the time to complete them depends on your physical condition. The beginner plank chart below is just a rough guide.

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

Plank exercise for beginners - before and after photos

Hello readers of my blog! Today we will talk about how to properly stand in the bar, what this stand is, what muscle groups it works on, to whom it is indicated and contraindicated.

Plank is an effective exercise with a static load, designed to affect almost all muscle groups. It is recommended by girls, women, men and teenagers, as well as anyone with posture problems.

What muscles are working?

The most intensively involved in the work of the press. Along with them, with a certain technique, the buttocks and thighs are worked out, the muscles are strengthened shoulder girdle, arms and back.

The benefits and harms of exercise

With proper study, the necessary muscle “corset” is formed, stoop disappears, the cervical region is unloaded, tension in the lower back is relieved, the stomach and fat from its lower and lateral parts are removed.

With an illiterate approach, you can not only not get the best result, but also harm your health. Incorrect loading is fraught with sprains of the lumbar muscular plexuses, infringements in the cervical region and back pain.

Contraindications

If you have problems with the spine, there are problems with the cardiovascular system, high blood pressure and kidneys, be sure to consult your doctor before performing the stance. I also do not recommend that pregnant women get particularly involved in such activities (or do it under the supervision of a fitness trainer) - strong physical exercises in statics on the lumbar and abdominal sections will be unnecessary, and can even cause harm rather than benefit to the expectant mother.

Can you lose weight with a plank?

One of the visible effects that is noted when doing a rack is a decrease in body fat in problem areas, including thighs, buttocks and abdomen, body lift and toning. But it is important to understand that the pose itself and its regular performance are not the key to losing weight. For a pronounced effect of losing weight, you need A complex approach, including proper nutrition and diet, and most importantly, regular exercise.

Proper technique and exercise options

Since this special exercise has many variations, it can be adapted to individual fitness levels. Here are a few key points to keep in mind:

The back should always be parallel to the floor and not sag.
It is unacceptable to slouch or unnecessarily bend upwards.
There should be no perceptible tension in the cervical region.
The weight should be distributed evenly between the legs and arms.

Now let's look at several main types of bar exercises:

on the elbows

Like the classics, this is the simplest variety that helps to tighten the figure, strengthen the dorsal and abdominal muscles, increase arm strength, remove the second chin and straighten your posture.

We get on our knees, hands are placed clearly under the shoulders.
Stepping back with one foot, after which we stretch the second to it.
We put both legs shoulder-width apart, bend our elbows and rest our forearms on the floor, transferring the main load from the hands to them.
We direct our gaze downwards, keep our heads straight, follow the distribution of weight.

Classic version on one arm or leg

This kind of plank statics, which is performed on outstretched arms with straightened limbs.

We accept the starting position, as in the first embodiment, and raise an arm or leg parallel to the floor.
You can lift both limbs, but in this case they must be opposite, otherwise you will not be able to balance properly.

"Plank-dolphin"

In fact, this is a pose borrowed from yoga. It is especially useful for arthritis of the upper shoulder joints, as well as for a good stretching of muscle fibers.

Unlike other variations, here the starting position is standing.
From IP we put our feet shoulder-width apart, lower upper part body to the floor with the removal of hands forward.
We firmly press our palms to the floor, focusing on the carpal base. At the same time, we straighten our shoulders and spread our fingers to the sides.
We press our legs to the floor and straighten our knees.

With a projectile (fitball)

The fitball is great for focusing on the core muscles - the enhanced action of the pose contributes to accelerated weight loss.

Get on your knees, put your hands under your shoulders.
We step back with one foot on the fitball, after which we pull the second to it.
Both feet should be shoulder width apart.
We look down, keep our head straight.

Workout Example

I will give an example of a weekly training program with the inclusion of planks for beginners at home and with a fitball for more experienced gym goers.

At home

It is better to start with lighter versions with a minimum number of sets and duration of retention, gradually complicating workouts.
If it is difficult for you to complete even the basic version, start by focusing on your knees.
It is important to conduct classes regularly (every day), if possible in the morning and evening, and, of course, monitor the accuracy of performance.

How long do you need to hold the bar?

The degree and quality of working out all muscle groups. For beginners, I never recommend holding a stance for more than 30-45 seconds. More experienced people can increase this time to 1 minute and three sets.

How to learn to stand in the bar for a long time?

If you want to learn how to hold the bar longer than your minimum time, strive to do it as correctly as possible from the very beginning. It all depends on the correct study of the muscles that hold the body in the desired position.

Common mistakes

Most beginners tend to overstrain the cervical region and distribute the load unevenly on the limbs.
Often there is a bending of the muscles of the cortex upwards or vice versa, "falling through" the abdomen.
Too far apart arms and legs form an incorrect load and make the training ineffective.

Conclusion

In general, the bar can be considered one of the most effective static exercises helping to quickly get rid of excess weight, straighten your posture and tighten the abdominal part of the abdomen. Efficiency is enhanced by proper nutrition and regular exercise (you can perform with music or video tutorials to set the desired pace).

In contact with

If you are just starting out, 30 seconds of plank will be enough. On the first day, do four sets of 30 seconds and try to add a few seconds to the set.

Do not chase time until you learn how to hold the correct position.

The shoulders should be located above the hands (above the elbows if doing a bar on the forearms), the legs are straight, the lower back does not sag. In the bar, you need to maintain strong tension, squeeze the buttocks and twist the pelvis forward, towards the hands.

If after 20 seconds you relax the buttocks, and the lower back begins to "fall through", there is no point in holding the bar longer. It's best to rest for a minute and then do the plank again with perfect technique.

Plank for advanced

Dr. Stuart McGill, specialist in spinal biomechanics, states 3 Fitness Tests You Should Be Able to Pass that two minutes is a great target for a standard forearm plank. If you can hold the correct position for two minutes, then you have strong muscles bark.

student study Fitness Norms for the Plank Exercise at Linfield College with the participation of 168 volunteers showed that female students can hold the bar for an average of 1 minute 30 seconds, and students - 1 minute 46 seconds. Based on these data, the researchers concluded that staying longer than two minutes is an excellent result.

Of course, two minutes is not an absolute record for a trained person.

In 2016, Mao Weidong from China installed Longest time in an abdominal plank position the world record for the bar on the elbows is 8 hours and 1 minute. Women's record set Longest time in an abdominal plank position (female) in 2015 Maria Kalimera - 3 hours and 31 minutes.

Once you reach the two-minute mark, you can increase the difficulty of the exercise: stand on one arm and leg, add movement, resistance, back weight, and more. You can do it at least every day, so you won’t get tired of the exercise.

Of course, you can stop at the classic bar, bring your time to the maximum and put new record, if not global, then at least personal. And so that it would not be boring to do this, I propose to participate in the competition among Lifehacker readers.

Challenge from Lifehacker

I tried holding the plank on my forearms for as long as possible. The result was 3 minutes and 15 seconds. She began to tremble for about one and a half to two minutes.

Post your video planks in the comments to the article. I used the WodProof app with a timer on the screen. Let's see who lasts the longest.

In the struggle for a slim figure, elastic muscles and a toned body, women and men around the world are looking for a universal exercise that involves all the muscles of the body. And there is such an exercise - this is a plank. Some experienced coaches compare the plank to running - during this physical activity more than 90% involved various muscles. Some are satisfied with the static nature of the exercise - no need to run anywhere, it is enough to keep the body in the correct position. For others, the plank is a quick and easy way to stay in shape. Even if you don't have time to workout, doing a plank every day will help you keep your body in good shape. And all this in just a few minutes a day! But for the result to be really noticeable, the exercise should be performed correctly. So today let's talk about the bar - useful properties And correct execution this exercise.

What are the benefits of the plank exercise?

Today, the bar is included in the training program of many areas of fitness, usually this is the final exercise, which, as it were, fixes the load on the abs, arms and legs. How useful the bar is for the body, let's try to figure it out.

High-quality "pumping". The load on the muscles in a static position is much more intense, since a person is in an unnatural position, it is much more difficult to maintain your body weight in the plank exercise. This allows you to better pump the muscles of the back and abdominals, which cannot be achieved with a dynamic load.
Slim stomach. The bar qualitatively pumps the lower, upper and side abs, back muscles, buttocks, thighs, biceps. With the help of the plank, you can achieve a perfectly flat stomach and embossed cubes, which is important for both women and men. Plank allows you to get rid of the beer belly.
Movement coordination. The bar allows not only to train muscles, but also to improve the functioning of the vestibular apparatus, because the exercise requires a long-term balance and coordination of movement. Especially if we are talking not about the classic, but about the side plank, it is much more difficult to maintain balance during such an exercise.
Back. This exercise- a great workout for the spine. Keeping the body in a horizontal position allows you to work out the muscles of the back with high quality, this gives feasible training loads on the intervertebral discs. The plank is very useful for performing with hernias, as it forms a muscular corset around the spinal column, which eliminates the displacement of the vertebrae. But it is worth doing the exercise only after the permission of the doctor. Regular execution Planck exercises relieve back pain.
Warm up. The plank is very useful for those who have to practice all day. sedentary work. This quick yet effective exercise can tone your body in minutes.
Slimming. Despite the fact that the load in the exercise is static, this is a great way to burn fat. Regular exercise on the muscles stimulates their growth. Growing muscles need nutrition, they take energy not only from food, but also consume a significant part of the reserves. subcutaneous fat that every person has. The plank allows many athletes to dry out and lose weight. excess weight before the competition.
Posture. The plank is for you if you want to improve your posture. The load is mainly on the cervical and lumbar spine. Regular training will help to make your back even in a couple of weeks.

All these benefits make the plank an incredibly effective and versatile exercise that is accessible to many. The bar can be done by men and women, adults and children, professional athletes and novice amateurs, this does not require special sports equipment. But in order for the exercise to give you the maximum effect, it must be done correctly.

How to do plank exercise

The bar is one of the few loads in which technique is very important. Many coaches advise - do not chase the duration of the bar. It is better to hold the bar correctly for 10-20 seconds than to hold the body in the wrong position for more than a minute. Mistakes in plank performance will not only make the exercise useless, but can also be harmful - excessive bending of the lumbar spine can lead to disc displacement, back pain, etc. Here are some tips and tricks to follow when doing a plank.

Before the load, be sure to do a warm-up - do light stretching exercises, do exercises, jumping, jogging - all this will help you warm up your muscles. It is very useful to do the bar after the basic sports activities, to validate the result.
Make sure you have good sports shoes with rubber soles. This will help you keep your body in a horizontal position, your legs should not slip, otherwise you will not be able to do the exercise correctly.
Another common problem when doing a plank is the skin of the elbows, especially in women. Many of the fair sex admit that it is difficult to keep the body in balance for a long time, because the delicate skin on the elbows hurts, especially if the exercise is done on a carpet or other corrugated, hard surface. To eliminate this, you need to wear elbow pads or simply substitute soft yoga mats under your elbows.
Take a horizontal position, toes of the feet and palms rest on the floor. On command, when the timer starts, you should take the classic plank position with a flat body.
The elbows should be directly under the shoulders, the shoulder blades should not be reduced and separated, they should be kept in a static position with muscle effort. Do not place your hands too close to each other, this can lead to injuries of the shoulder joints.
The head should not be raised up, the gaze should be directed to the floor or down. Imagine that you are squeezing between your chest and chin. tennis ball, which should not fall. Many make the mistake of raising their heads and looking in front of them in the mirror - this way the load on the cervical spine increases significantly.
The wrists in the correct position should be on the floor, parallel to the elbows. That is, the hands should be, as it were, clenched into fists. Some trainers allow the connection of two brushes in the castle, but it is better not to do this. And, moreover, you should not turn your hand so that the palm is completely lowered to the floor - this is a mistake.
The hips and abdominal muscles should be tense. You should also tighten your buttocks, you will feel special pressure on the coccyx. In no case should you bend your back in the lumbar spine, this is the most common mistake. In some cases, people feel less stress in this position, which is why they arch their backs. But it is very harmful for the spine.
It is important to watch your breathing - it should not be interrupted, you should not hold it. You need to breathe deeply, measuredly. The body itself will tell you the pace at which you should breathe, depending on the energy consumption.
Hold the plank for as long as you can. Do not rush to increase the time of the exercise. Now the body must remember the execution technique, this is much more important. Hold the bar at first for 15-20 seconds, gradually increasing the time to two minutes.

In many armies of the world, the plank exercise is a kind of indicator of the level of preparedness of recruits. If a young man can hold the bar for more than two minutes, he is in good physical shape. If the future fighter cannot keep his body in an even horizontal position for 30 seconds, he has very weak and flabby muscles, weaned from the load. If you easily exceed the two-minute mark, then you should modify the bar and consider other ways to perform this exercise.

Experienced trainers are always modifying exercises to increase or decrease the degree of load in order to change the group of muscles being worked. Here are a few more types of planks that can be performed in combination with a classic exercise.

Side plank. It is more focused on the development of the oblique abdominal muscles. You need to stand on the bar sideways, that is, the supporting leg with the side of the foot and one elbow. You will immediately feel the tension of the peritoneum on one side - you can even feel it with your free hand. The side plank is great for developing coordination, as you will need to maintain balance in order to perform it. As a rule, if you stand on your right elbow, the right side of the abdomen is pumped, but the left side does not rest either. If you bring your left (free) hand behind your head as much as possible, this gives an excellent stretch to the oblique abdominal muscles on the left side. Be sure to repeat the exercise on both sides.
Plank on outstretched arms. This exercise is considered more lightweight, since it is easier to keep your own body weight in this position. It is usually recommended for beginners or overweight people when the muscles are not prepared for excessive stress. It is not difficult to perform the exercise - you need to stretch your arms forward, put your palms on the floor, lean on the toes of your feet and palms, without bending your elbows. The most difficult thing in the exercise is not to stick out the buttocks, but to make a straight line from the back and legs.
Reverse plank. This is a very difficult variation of the exercise, which is not given to many. The bar in this case is done in the opposite direction, that is, you need to lie on your back, and then raise the body and lean on straight arms or bent elbows, the second point of support is the heels. Socks should point up, the whole body should be a straight line. In this position, a special load goes to the cervical spine and buttocks.
Plank with arms and legs. This exercise is also very difficult to do. After you get into the position of the classic bar, you need to simultaneously raise right hand And left leg to the sides, keeping them straight. Then you need to change the reference points and raise the opposite arm and leg. Exercise should be done slowly, straining the press, keeping the body in a static and even position.

In no case should the plank exercise be done during pregnancy, whatever its term. Excessive load in the early stages (especially if you did not play sports before pregnancy) can lead to uterine tone and miscarriage. Also, you should not perform the exercise after spinal injuries - this is a rather serious load that can lead to problems of the musculoskeletal system.

Remember, the plank is not a panacea. But with its skillful execution, in combination with proper nutrition and cardio loads, the plank will help you make your figure beautiful and your body toned.

Video: top 5 common plank exercise mistakes