A healthy, fit guy is simply obliged to withstand two circles of the second hand.
But it’s unlikely that you turned out to be cooler than the Dane Tom Hall, who in 2015 stood in this position for 4 hours and 28 minutes! This was already the second record for a 52-year-old man, who stood in the bar for 3 hours and 8 minutes the year before. He was beaten by Chinese policeman Mao Weidong, who in 2014 was frozen in static for 4 hours and 26 minutes.
But there is a record even more serious: just over a year ago, at 10:26 am, in the Shangri-La hotel in Beijing, the same Mao Weidong fought with former US special agent George Hood in this, perhaps, the most motionless sport. The men tensed and did not relax for more than half a day: Hood gave up after 7 hours 40 minutes, and Mr. Weidong stopped leaning on his elbows at 18:27, setting an absolute on this moment world record - 8 hours 1 minute!
if you can't hold a plank for 120 seconds, then you have: A - overweight; B - weak muscles; B - wrong training system
Does it compare to our three sets, say, 2 minutes each? Well-known physiotherapist from the USA Bill Hartman advises to “hold on” for 3 minutes, but, according to him, this is an approximate time, an average indicator of the health of the core muscles. Dan John, Men's Health fitness expert says that if you can't hold a bar for 120 seconds, then you have:
A - overweight; B - weak muscles; B - the wrong training system. A healthy, fit guy is simply obliged to withstand two circles of the second hand. "Whether to stand longer is up to you," he adds, "it's just an exercise, and longer isn't better."
You set the bar yourself
Tom Hall is a professional trainer and owner of a fitness center in the Danish town of Frederikssund. To compete with online gyms, one day he decided to show how much cooler he is than other coaches. To do this, he did not lift weights, run on long distances or testing himself for survival - all he needed was sex and his own body.
In 2014, he started with 8 minutes of static on elbows, adding 5 minutes a week. A year later, he already held on for three hours. “I chose the bar because the exercise was gaining monstrous popularity during these years, but you should not think that such a training will benefit everyone,” he says, “in group training, we never exceed the time of 3 minutes, and this is enough.”
Hol is a professional athlete, Danish champion in sports aerobics for 1997. He is sure that it was his sports background that helped him break the world record, however, Hall notes: “The main obstacle is in your head. If you can convince yourself that you are capable of more, you will get what you want, and this strategy works not only in sports.”
Long doesn't mean good
A study in the Journal of Strength and Conditioning led Canadian scientists to conclude that a few short sets are more effective than a long plank. University of Waterloo professor Dr. Stuart McGill is sure that core endurance is much more important than core strength, because their main purpose is to keep the back straight, but he does not think that it is right to set records in one exercise.
“If you want to set a record in the bar, you can try, but there is no benefit to the health of the body,” he says. Moreover, the discovery of Canadian scientists is that micro-sets of 10 seconds work on endurance much more effectively. During the experiment, two groups of subjects performed exercises on the core muscles. The first team held the bar for 10 seconds - first 5 approaches, then 4, and so on up to one. The second - did crunches on the press and others dynamic exercises. After 6 weeks of training, those who held the plank according to this scheme strengthened their core muscles significantly more.
Plank is a static exercise. There are no movements in it, because the most important thing here is to keep the body correctly (and for as long as possible).
1. Feet
Put together: balance will become more difficult, which will increase the load on the abdominal muscles.
2. Legs
Should be straight and tense, otherwise the load on the rectus abdominis muscle, which holds lumbar from deflections will also decrease.
3. Buttocks
Tighten up. And do not let go of the tension until the end of the approach. Contraction of the gluteal muscles increases the activation of all core muscles.
4. Loin
The most difficult moment! At correct execution slats lumbar spine should be flat. That is, the lower back can neither be rounded nor bent. Imagine that your lower back is firmly pressed against the wall.
5. Belly
Retract, and then (already retracted) try to pull up to the ribs. Throughout the approach, keep your stomach in this position, but do not hold your breath.
6. Elbows
In order not to create unnecessary stress on the shoulders, place your elbows strictly under the shoulder joints.
A healthy lifestyle is gaining popularity every day. In pursuit of an ideal body, there is not always free time to visit the gym, to conduct a full-fledged workout. This is where the amazing plank exercise comes to the rescue. For weight loss, figure shaping, strengthening and tightening muscles, this type physical activity fits perfectly. What matters is regularity and proper technique. Today we will present universal plank exercises for women and men, depending on the level of physical fitness.
Plank exercise: complexes
Many are concerned about the question of how many minutes to stand in the plank exercise. We recall that the most important thing is to know how to do the plank correctly. Practice your technique first this exercise and then gradually increase the workout time.
The following sets of plank exercises for different muscle groups are universal. That is, all plank exercise programs for men and women are suitable. What matters is your level of preparation.
Plank exercise 2 minutes
This set of plank exercises is designed for beginners. Your task is to stand in the plank for 2 minutes a day. On the initial stage we recommend doing the plank exercise on a schedule of 1 minute in the morning and 1 minute in the evening. First, stand in a classic plank on your elbows. Then gradually improve, master side plank.
Many do not know how many times a day and a week to stand in the bar. We recommend exercising every other day in the morning and evening, gradually increasing the load. Agree that 2 minutes a day is worth it to become the owner of a perfect body.
Plank exercise in 5 minutes
We recommend that you aim to do the plank exercise for 5 minutes a day. So you can build perfect body. Introducing a workout option where you can stand in a plank position for 5 minutes! Improve it by adding your favorite plank variations.
You can also use your gadgets and smartphones in the fight for beautiful figure. Download various applications. For example, the 5 minute planks workout is a great program to learn how to plank for 5 minutes. You can increase or decrease the workout time as you wish.
Complex plank for 9 and 10 minutes
Many people ask, is it possible to build your body with just 10 minutes a day? plank exercise - perfect option for such a case. Your task is to choose 5 favorite plank variations and stand in each of them for 2 minutes without a break.
If you can already plank for 9-10 minutes, download the GainAbs app. It will help you not get bored and bring variety to your training programs. It contains many variations of planks for training the muscles of the abdomen, back, legs and arms.
For example, you can do a program where you need to stand on the bar for 9 minutes and rest for 1 minute. The result is a set of plank exercises for 10 minutes:
- 2 minutes - on straight arms
- 1 minute - on the forearms
- 1 minute - with a raised left leg
- 1 minute - with the right leg raised
- 1 minute - rest
- 2 minutes - side plank
- 1 minute - with a raised left hand
- 1 minute - with the right hand raised
Plank exercise: 30 day program
It’s real to transform in 30 days by doing the plank exercise. Introducing the most popular plank exercise program for 30 days. You will start with 20 seconds, and in a month you will be able to reach 300 seconds without a break! Involve friends, work together on a perfect and beautiful body.
| 30 DAY TRAINING PROGRAM | |
|---|---|
| Day 1 - plank 20 sec. | Day 16 - plank 2 min. 40 sec. |
| Day 2 - plank 25 sec. | Day 17 - superman 16 reps, 2 sets. |
| Day 3 - plank 30 sec. | Day 18 - plank 3 minutes. |
| Day 4 - superman 10 reps, 2 sets. | Day 19 - plank 3 min. 20 sec. |
| Day 5 - plank 45 sec. | Day 20 - plank 3 min. 30 sec. |
| Day 6 - plank 1 minute. | Day 21 - superman 18 reps, 2 sets. |
| Day 7 - plank 1 min. 10 sec. | Day 22 - plank 3 min. 40 sec. |
| Day 8 - superman 12 reps, 2 sets. | Day 23 - plank 3 min. 50 sec. |
| Day 9 - plank 1 min. 30 sec. | Day 24 - plank 4 minutes. |
| Day 10 - plank 1 min. 40 sec. | Day 25 - plank 4 min. 20 sec. |
| Day 11 - plank 1 min. 45 sec. | Day 26 - superman 20 reps, 2 sets. |
| Day 12 - superman 15 reps, 2 sets. | Day 27 - plank 4 min. 30 sec. |
| Day 13 - plank 2 minutes | Day 28 - plank 4 min. 40 sec. |
| Day 14 - plank 2 min. 10 sec. | Day 29 - superman 25 reps, 2 sets. |
| Day 15 - plank 2 min. 30 sec. | Day 30 - plank 5 minutes. |
15:45 6.02.2016
The plank exercise and the weight loss effect of doing simple daily exercises at home are amazing. It became possible to lose weight in 5 minutes a day. The good news: not only lose weight. The bad news: you need to practice every day.
The plank exercise is the best thing that was invented for lazy, unsportsmanlike, but women who dream of a good figure. Do you want to lose weight? Need ? Or maybe your back does not suit you or your arms? Try to become a plank and do it every day.
Fitness for the lazy is not a shame, it is very effective. This isa simple and practical way to get your body in order, while not much is required of you, and the result will be amazing! Within a week, changes will begin, but after a month, the effect will impress you.
Keep in mind that if you have problems with your spine or are too big weight, you need to do this exercise after consulting with a specialist and only under the supervision of an instructor. But if you just got better, your body has lost its flexibility and lightness, then "lie down - stand up" is an excellent solution. At first it will not be easy, but just read what will happen to you after a week of torment, which, by the way, in a week will already be just a morning procedure. Perhaps you will not stand immediately for 1 minute in each position (I did not succeed). But even if you start with 20-30 seconds, the effect will be. The main thing is to gradually increase the time. I have great tips and advice. Just don't be lazy: read, watch, do. And tomorrow too!
Core exercises are one of the most effective ways lose weight and get rid of excess fat from the waist. The plank exercise trains these muscles!
You will strengthen the core muscles and improve the condition of the internal organs
Core muscles provide support internal organs. They are also involved in the formation of good posture, and, as you know, if a person has good posture, then the whole body works many times better.
Strong muscle corset in the waist area - the key to maintaining intra-abdominal pressure at the required level. And this is a fix spinal column, the correct outflow of venous blood from the internal organs and ... more strength!
Just imagine: one exercise immediately involves all the most important muscles for beauty and health!
- transverse muscle - helps to lift heavy weight;
- rectus muscle - is responsible for the "cubes" and helps to jump better (the bar is just the beginning, then you will want to go to the gym);
- oblique muscles - expand the possibilities of lateral tilt and twisting at the waist;
- gluteal muscles- support the back and give a beautiful profile (well, just not in the nose area). Speaking of profile: double chin will also gradually begin to decrease, so not only the butt will be beautiful!
Your back muscles will improve
Doing a plank will allow you to build core muscles without putting too much stress on your back and hips. If you practice every day, you will strengthen not only lower part body, but also the top. And this will reduce the risk of back pain and improve posture (this is always visually minus 5 years).
Your metabolism will speed up
The plank burns more calories than classic ab exercises. Crunches and sit-ups are great, but the plank speeds up your metabolism with less effort and for a long time: even at night, the body will burn calories (do not worry: you won’t have to sleep in the plank, although ... who knows what sports peaks you will achieve after a couple of months).
Correct posture
Strengthening the core muscles significantly improves the condition of the neck, shoulders, back and lower back. Doing a plank every day will help keep them in the correct position and improve your posture. By the way,it is a straight back that does not offend you, as psychotherapists say. So do not slouch: you always want to write off all the problems on such people and hang them to the maximum of tasks.
Develop a sense of balance
You will notice that it is much easier to walk in heels, and if you stumble, for some reason you do not fall, but keep your balance. It's all plank. By the way, a well-developed sense of balance will help you achieve great results in any sport, and you will also become more balanced in everyday communication: it has already been proven that the physical state greatly affects the psychological one. So keep practicing ;)
Increased flexibility
Well, if you can’t reach the floor with your hands or sitting on the floor are unable to reach your knee with your head, then the plank will save you (and you urgently need to start doing it).
Thanks to the bar, the muscles and ligaments attached to the shoulders, shoulder blades, collarbones, hips, and toes are stretched. With the help of the side plank, you will work out the oblique muscles of the abdomen. By increasing the flexibility of the whole body, you can easily perform other exercises, and as far as sex is concerned, you will surprise both your partner and yourself: it's great!
Stop freaking out and freaking out
The plank has a special effect on the nerves, strengthening the muscles that are active in stressful situations. If you have sedentary work, then you are nervous not only because of contacts with various wonderful people and misunderstandings. It's just that the body becomes numb and there is tension on physical level, which immediately affects the emotional state and the psyche. In a week you will look at the world differently (just do it every day).
It is very important that the lower back does not bend. The muscles of the press and buttocks should be in constant tension, while the stomach should be pulled in. This will ensure the correct position of the pelvis.
Pull your tailbone inward and keep your torso parallel to the floor. If you feel like you can't, stop, rest, and do the right thing.
Just 5 minutes a day will give you a boost of energy. In a week, the results will be noticeable. They are not measured in kilograms. You will just look and feel better. If you keep going, in a month everything will be even better.
Three tips to make the plank exercise easier:
- Use a watch with a second hand or a timer
ATDuring the plank, you need to breathe so that the navel tends to touch the spine. This is if you want to remove the stomach. At this time, it is difficult to think about yourself. Set a timer! - Turn on cool music
Music is distracting. And if you pick up something really incendiary, then it makes it easier to stand in the bar. - make a wish
I took a hint from Alexander Palienko. Now, when I am standing, but I want to go somewhere to take a shower or go to the kitchen, I say to myself: “The longer I stand, the younger and more beautiful I become. The longer I stand, the more money and health I will have. the longer I stand, the more peace and there will be happiness in life." Or I make a clear wish and then, of course, I don’t give up.
Watch online how to do the plank exercise to lose weight easily at home
Photo in text: Depositphotos.com
The versatility of the plank is amazing. Majority exercise are aimed at working with specific muscle groups and ignore the rest, which often leads to comical results. The bar allows you to evenly strengthen and heal the body, it does not disregard either the back or the legs.
1, 5, 10 minutes planks - what will happen to the body?
Let's look at the beneficial effects of the plank on specific example. As a sample for research, let's pay attention to the classic plank, because most beginners start work with it. Pay attention to the results depending on the duration of the approaches. They will tell you how many minutes you need to stand in the plank for weight loss or muscle development.
1 minute
You read the instructions and learned the correct technique, stood up and were surprised to find treacherously trembling abs and wobbly legs! This is not surprising - an unprepared person will very quickly get tired of the colossal tension directed at once to all muscle groups. But let's talk about the pleasant - in 1 minute in the bar you burned 5 calories, kneaded and surprised your muscles. Blood circulation has improved, the muscle corset is strengthened and receives more oxygen. Beginners should stop at this mark so as not to overstrain unprepared muscles.
5 minutes
5 minutes of a flawless plank is a result worthy of respect. During this time, you have burned 25 calories, warmed up and tensed every muscle fiber in your body. Speaking of muscles. After 5 minutes in the rack, they should begin to "clog", which signals that you have received enough load and you can stop the exercise.
10 minutes
To the madness of the brave we sing a song! Standing in a plank for 10 minutes is a severe test even for a trained body. You got rid of 50 "extra" calories, abdominal muscles work at full capacity, the posture becomes smoother, and the movements are more confident. It is worth stopping at this, so as not to inadvertently damage muscle fibers. That's all for today, relax, you deserve it!
Tip: do not chase the duration of the approach. Short but regular exercises will bring more benefit than long and tedious classes.
Optimal exercise time
"How long do you need to hold the bar?" - probably the most common question that fitness instructors or just experienced and trained people face. There is no unequivocal answer to it, since the duration of the approach rests on the capabilities of your body - where someone can easily stand for 3 minutes, another will not stand even 30 seconds. Soberly assessing your strengths, you will choose the best option that brings not only benefits, but also pleasure.
Making a schedule for the month
Despite the fact that the duration of the approaches is selected individually, there are still general recommendations on the training schedule for a month. They consist in gradual increase training volume and duration. Following this technique, you will achieve excellent results and make your body stronger and more resilient. Let's start with the classic plank and short approaches. Looking back at the end of the month, you will be surprised to find that you have increased the approach time several times.
Here is another example of a training schedule for a month (with rest on certain days):
| 1 day - 20 seconds | Day 16 - 2 minutes |
| Day 2 - 20 seconds | Day 17 - 2 minutes |
| Day 3 - 30 seconds | Day 18 - 2 minutes 30 seconds |
| Day 4 - 30 seconds | Day 19 - rest |
| Day 5 - 40 seconds | Day 20 - 2 minutes 30 seconds |
| Day 6 - rest | Day 21 - 2 minutes 30 seconds |
| Day 7 - 45 seconds | Day 22 - 3 minutes |
| Day 8 - 45 seconds | Day 23 - 3 minutes |
| Day 9 - 1 minute | Day 24 - 3 minutes 30 seconds |
| 10 day - 1 minute | Day 25 - 3 minutes 30 seconds |
| Day 11 - 1 minute | Day 26 - rest |
| Day 12 - 1 minute 30 seconds | Day 27 - 4 minutes |
| Day 13 - rest | Day 28 - 4 minutes |
| Day 14 - 1 minute 30 seconds | Day 29 - 4 minutes 30 seconds |
| Day 15 - 1 minute 30 seconds | Day 30 - 5 minutes |
While you are in the plank, your body is working!
Do not build illusions about the fact that the bar can replace full complex sports exercises or save you from having to go to the gym. Relief muscles and slim figure you will have to work hard and then, but know that the bar not only facilitates this process, but also turns it into a kind of game. By spending a few minutes a day on the plank, you provide the body with an invaluable service, prevent diseases of the digestive and excretory systems, and also get rid of back pain. Standing in the bar in the mornings or evenings will not become a painful necessity for you. Remember that your health is your treasure and sport is the best way save it.
We invite you to watch the video various types dynamic bar:
Stunning plank results: before and after photos
The plank is a great everyday position that allows you to work on your muscles without ever having to move. But if you want additional loads, you can do side exercises from this position. She is engaged in the following way: the toes of the legs and arms rest against the floor up to the elbow, you must keep the whole body completely tense and straight so that it forms a straight line from head to toe. It is enough for you to stand in this position for ten seconds and take a break - later you can increase the duration of the approaches. But what exactly does the "bar" give you?
You will improve your abs
"Plank" is perfect exercise in order to work on all the muscles of the press, since in this position they are very tense. If you want to pump up the press, then the "bar" must be included in the list of exercises. Other exercises may focus on some specific muscle groups, but it is with the help of this position that you can work on all muscle groups at once, and this will be the maximum efficiency.
Reducing the risk of back or spinal injury
If you constantly do the plank, then this will allow you to build good back muscles. This position not only relieves pain, but also allows you to strengthen the muscles that will later provide wonderful support for your spine and your back in general. And this, in turn, greatly reduces the risk of injury even during execution. strength exercises with a lot of weight.
Metabolism improvement
The plank is a great way to challenge your whole body, as you burn more calories in the process of doing this position than with many exercises. So even if you lead sedentary image life and not exercising, the plank will help you burn calories and keep fit. Moreover, its implementation starts the metabolic processes, which positively affects your body.
Posture improvement
This position also allows you to stand up straight much more confidently and maintain your posture without any difficulty. You will be able to keep your posture constantly, since the “bar” affects not only the abdominal muscles, as you already understood, but also the muscles of the back, shoulders, neck and chest. So you should definitely pay attention to this position if you want to be graceful and have good posture at all times, and not just when you deliberately straighten your back.
Better balance
Have you ever tried to stand straight on one leg? Most likely, you managed to do this, but only for a couple of seconds - then you began to swing from side to side. It's not because you're drunk or anything - it's just that your abs aren't strong enough to keep you in that position for long. By doing the plank, you will greatly improve your balance, and this will give you an advantage in many sports and in complex exercises.
Improving Flexibility
Flexibility is one of key points performing the “bar”, since in the process many muscle groups are strained and stretched - shoulders, shoulder blades, collarbones, hips, legs, arms, and so on. If you do the side plank, you can add obliques to this list. All this will give you a huge advantage, as flexibility is the key to success in any physical activity, as well as excellent protection against injury.
Psychological Benefits
"Planck" is even capable of affecting your nerves - this position allows you to calm down, relax, forget about stress. The load on the muscles during the day is always extremely high, even if you just sit in a chair at the computer - your muscles can become numb. And the "bar" will become a real medicine for them, and in parallel, it will relieve your moral stress.