For a strong center
You have to pay attention to this when ironing
Planking trains the whole body because the exercise uses many muscle groups at the same time. Blick reveals why the board is so effective.
Posted: 21 minutes ago
|
Updated: 14 minutes ago
11/1
Planks are usually not difficult: just get on your knees, rest your forearms on the floor, and straighten your legs.
If you do planks, you will strengthen the muscles of the stomach and back. Planks not only work the abdominal muscles, but they also do some good for the muscles in the legs and hips, core, shoulders, and arms. Basically anyone can do this exercise on a daily basis.
Different variants of planks
There are different types of planks or supports for forearms. The degree of difficulty may vary.
- Classic plank version: In a prone position, place your forearms on the floor parallel to your body, elbows at shoulder height, feet and body up. Hips and shoulders should be level. Squeeze and tighten your stomach.
- knee board Especially suitable for beginners if you do not yet have the necessary muscle strength in your stomach. In this variation, you can keep your knees on the ground and you don’t have to lift them. However, you should pay attention to as much body tension as possible so that you can use the muscle groups correctly.
- military blueprint: Here you start in the classic forearm support as the starting position. After that, first put one hand on the floor, and then the other until you are on a high support. Then repeat the process returning to the starting position. It is important that you maintain the tension and do the exercise slowly.
- Single Arm Plank: As the name suggests, this board has only one hand on the ground. The starting position is once again the classic forearm support. Then one arm is raised. The higher you lift and stretch your arm, the greater the tension required. You have to try not to lose your balance when one arm is in the air. Therefore, this type of plank is more suitable for advanced users.
- Side planks: You start in the lateral position. One forearm is on the ground. The legs are parallel to each other and stretched out. Then you get up off the ground and use your core muscles to do it. Once you’re done with one side, you can switch sides.
- Plank with leg elevation: The starting position is once again the classic forearm support. Then one leg is raised. The closer the legs are, the greater the tension required.
The hardest table: This is how you get a beautiful figure(00:36)
the correct plank
Although planks seem easy, there are common mistakes that many people make. Avoid flaccidity in the abdomen when doing planks. The whole body should be tense and slightly stretched. This is sometimes difficult to follow, especially for beginners. But getting it right is important! Otherwise you would only hurt yourself because the torso would have an excessive load. That is why beginners should not stay with the board for a long time, but do the exercise correctly and consistently.
How long should you hold a board?
In general: Plank time should be increased slowly. You need to do it slowly at first and steadily improve over time. It is enough if you only drive 30 seconds a day and try to make more time each day.
Another source of error with the plank: the buttocks are held too high in the air. In this way, tension in the abdomen is relieved. That’s why you should try to keep your butt low.
Some also make the mistake of changing the angle between their arms and hands. These should always remain parallel to each other.
Can you lose weight doing planks?
In addition to calorie-burning cardio, your core also needs to be in shape, and a plank is perfect for that. Ironing not only strengthens the stomach, but also ensures that you are in shape and have good movement. The balance, back, legs and chest muscles are trained at the same time. Exercise can be incorporated into any workout.
What is HIIT and how does it work?
Short, intensive and effective: these are the principles of high intensity training such as HIT and HIIT. Trainers assume that gains in muscle building, stamina, and fat burning are best achieved by pushing the body to its own limits. BLICK explains how to find your personal stress limit.
Attention: HIT and HIIT are not suitable for everyone!
Thinkstock
Short, intensive and effective: these are the principles of high intensity training such as HIT and HIIT. Trainers assume that gains in muscle building, stamina, and fat burning are best achieved by pushing the body to its own limits. BLICK explains how to find your personal stress limit.