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If you plank, you strengthen your abdominal and back muscles. Planking not only works your abs, it also does something good for your legs and glutes, abs, shoulders, and arms. Basically, anyone can do this exercise on a daily basis.
Different coating variants
There are different types of planks or forearm supports. The degree of difficulty can vary.
- Classic board version: In the prone position, place your forearms on the ground parallel to your body, elbows at shoulder level, feet and torso up. Hips and shoulders should be at the same level. Tighten and tighten your stomach.
- kneeboard It is especially suitable for beginners if you do not yet have the necessary muscle strength in your stomach. In this variant you can keep your knees on the ground and not have to lift them. However, in order to use muscle groups correctly, you should pay attention to the highest possible body tension.
- Military plan: Here you start with the classic forearm support as the starting position. After that, place one hand on the ground, then the other, until you come to the high support. Then return to the starting position and repeat the process. It is important that you maintain tension and do the exercise slowly.
- Single Arm Board: As the name suggests, this plank has only one hand on the ground. The starting position is again the classic forearm support. Then an arm is raised. The higher the arm is lifted and stretched, the greater the tension required. You should try not to lose your balance with one arm in the air. Therefore, this type of plank is more suitable for advanced users.
- Side plates: You start in the side position. One forearm is on the ground. The legs are parallel and tense. Then you lift yourself off the ground and use your core muscles to do this. You can switch sides after you finish one side.
- Leg-raising plank: The starting position is again the classic forearm support. Then one leg is lifted up. The closer the legs are, the greater the tension required.
right board
While boards may seem easy, there are common mistakes that many people make. Avoid sagging in the abdomen while planking. The whole body should be tense and slightly tense. This is sometimes difficult to follow, especially for beginners. But doing it right is important! Otherwise, you will only hurt yourself, as the trunk will be overloaded. Therefore, beginners should not stick to the board for too long, but instead should do the exercise correctly and consistently.
How long should you hold a board?
In general: The duration of the planks should be increased gradually. You should do it slowly at the beginning and constantly improve over time. You only need to manage 30 seconds a day and try to spend more time each day.
Another source of board-related error: Hips held too high in the air. This causes the tension in the abdominal region to be relieved. That’s why you should try to keep your butt down.
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 by planking?
In addition to cardio exercises to burn calories, the abdominal area should also be in shape, and a plank is perfect for this. Planking not only strengthens the stomach but also makes you more fit and good in general. Balance, back, leg and chest muscles all work at the same time. Exercise can be incorporated into any exercise.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
