Check the correctness of the exercise "Plank" Increase efficiency

Written By anwar السبت، 29 أبريل 2017 Add Comment Edit

The bar is a static exercise Plank. There is no movement in it, because the most important thing here is to keep the body properly (and for as long as possible). Try it! fitness

1. Feet

Put together: keeping the balance becomes more difficult, which will increase the load on the abdominal muscles.

2. Feet

Should be straight and tense, otherwise the load on the rectus abdominis, which keeps the lumbar from deflections, will also decrease.

3. Buttocks

Stress. And do not let go of tension until the end of the approach. Reduction of the gluteal muscles increases the activation of all the muscles of the cortex.

4. Loin

The most difficult moment! If the strip is properly made, the lumbar spine should be flat. That is, the lower back can not be rounded or bent. Imagine that your waist is tightly pressed against the wall.

5. Stomach

Pull, and then (already retracted) try to pull up to the ribs. Keep the stomach in this position throughout the whole approach, but do not hold your breath.

6. Elbows

In order not to create unnecessary burden on the shoulders, put the elbows strictly under the shoulder