As one of the most popular exercises around the world is certainly the single most practical exercise – PLANK. The application of the plank exercise is not time-consuming, and changes on your body for a short time will be noticeable. The convenience of this exercise is that it will simultaneously shape several groups of muscles. You will get strained arms, butt, back, stomach and legs.
The exercise is done in a certain position of push-ups where you resist gravity, which comes to contraction of the entire skeletal musculature. Muscles have the same job as when you do push-ups.
Proper advice for performing the plank exercise:
Lie on the floor with your stomach down. Bend your elbows at a 90 degree angle and place in the supine position on the forearms. The body should form a straight line from head to toe. You rely solely on the elbows and the tips of your toes. The elbows are directly under your shoulders. Keep your body in a flat line as long as possible. The tight abs do not let us relax, and try to avoid lowering your hips toward the floor.
We recommend that you immediately accept the challenge and try to persevere. Gradually increasing the upkeep plank exercise for just 28 days the results will be visible.
Plank Exercise Program:
Day 1 – 15 seconds Day 2 – 15 seconds Day 3 – 25 seconds Day 4 – 25 seconds Day 5 – 35 seconds Day 6 – relaxing Day 7 – 40 seconds Day 8 – 45 seconds Day 9- 55 seconds Day 10 – 55 seconds Day 11 -55 seconds Day 12 – 65 seconds Day 13 – relaxing Day 14 – 90 seconds Day 15 – 70 seconds Day 16- 95 seconds Day 17-110 seconds Day 18- 130 seconds Day 19 – relaxing Day 20 – 140 seconds Day 21-145 seconds Day 22-160 seconds Day 23-170 seconds Day 24-190 seconds Day 25 – relaxing Day 26 – 210 seconds Day 27-250 seconds Day 28 – Hold out as long as you can
To make this more interesting this exercise, we suggest you perform it in pairs or company, or you can narrow it down to the type – ACCEPT THE CHALLENGE, which will encourage a number of people unwittingly to join the world of exercise.