Fitness 2022: 3 plank tips for beginners

The plank, also known as the forearm stand, is a full-body strengthening and stabilizing exercise performed using only your own body weight. The term plank comes from English and means something like board or plank: the term describes the shape we take during the exercise.

Also interesting: Bodybuilding – 3 mistakes to avoid >>

Plank: What muscle groups are trained?

For the exercise, stand on your forearms in front and your toes behind, so that your head, shoulders, stomach, buttocks, and legs form a straight line. Keep your eyes on the ground. In the classic version of the plank, you hold this position; for this to be successful, you must tense your body. During the support of the forearm in particular abdominal and back muscles trained, but also the muscles in arms, shoulders, thighs and buttocks benefits from full body exercise.

Also interesting: glute training – the biggest mistakes >>

Planks for beginners: 3 tips

1. Form a straight line

A common mistake that occurs when doing planks is not letting the body form a straight line. If your body sags or sags, you risk back pain. And the glutes should not be stretched too far, as this prevents tension in the trunk and nullifies the positive effect of the exercise.

2. Fixed point between hands

If done incorrectly, plank can quickly lead to neck pain. Therefore, the position of the head is important: do not look straight ahead or raise it sharply to avoid hyperextension. Keep your head in line with your spine and look down at the ground, for example you can focus on a point between your hands. This is how you prevent tension and back pain.

3. Hold briefly at first

Initially, you should hold the board for 30 to 90 seconds, depending on how fit you are. It is important that you only perform the position for as long as it is possible to perform it correctly. If you overdo it right away, errors will appear quickly, which can lead to the aforementioned complaints. In general, it is better to have several sets with fewer seconds than to spend too much time in a dirty position.

Also interesting: Training fat metabolism – 3 effective tips >>

Video: Lose Weight the Easy Way: With These 6 Bodyweight Exercises

.

Leave your vote

Leave a Comment

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.