If you get into the plank position for just one minute a day, you will strengthen your abdominal muscles enormously and lose weight in the process. This energy you can put in winning at TonyBet.
WHY THE GYM IS NOT NECESSARY
Don’t feel like going to the gym? No problem, for effective self-weight exercises you only need a sports mat. The plank, also called plank, trains the entire body.
Especially frequent sitters are affected by atrophied upper body muscles. This is not surprising: when sitting, the back and abdominal muscles do not have to work. Who does not provide for balance in the form of purposeful training and spends also after end of work preferably in the seat, whose trunk muscles are not trained and can as a consequence also not optimally stabilize the skeleton. The result: back pain and tension.
Mountain climbers, sit-ups and push-ups: a long series of exercises strengthens the trunk muscles. But there is one exercise that is said to be particularly effective: the plank, also known as forearm support. Many people are more familiar with the term “plank.
THERE IS MORE TO KNOW
Dead weight exercise: Plank effects on the body
The plank not only trains the abdominal muscles optimally. It also works the back, butt and arm muscles, making the forearm plank the optimal full-body exercise. You need nothing more than a sports mat. But if you want to jump on the mat right now, you should pause. Because if you perform the plank incorrectly, you risk missing out on muscle development and even painful tension and injuries.
Execute forearm support correctly
Common mistakes made during the forearm support exercise: Your back sags, your hips are pushed up, and your gaze goes forward instead of down to the mat. Instead, make sure you perform the Plank as follows:
Come from the quadruped stand into the forearm support by shifting your weight to your forearms and the tops of your feet, one after the other.
The elbows are below the shoulder joints, and the forearm and upper arm form a right angle.
The legs are extended long to the back. Back, buttocks and legs form a straight line.
The abdominal muscles are tensed throughout the exercise. To do this, pull the belly button inward.
The shoulder blades pull down and towards each other.
Keep breathing calmly during the exercise and do not hold your breath.
Hold the Plank as long as you can and repeat it as many times as your strength and condition allow. Important: Stop exercising before you perform the exercise incorrectly due to exhaustion.
Take adequate breaks after Plank exercise sessions – preferably at least one day. Do not exercise if you have sore muscles in your torso, buttocks, arms or legs.
Lose weight with Planks: How to increase your basal metabolic rate
If you regularly incorporate planks into your workout, you’ll build muscle mass in your torso, butt, arms and legs. This burns more energy than fat tissue, which is beneficial when dieting. Plank exercise therefore increases the basal metabolic rate and is therefore perfect for people who want to lose weight.
