How to do the bar correctly: the basic laws of execution

Every woman and man strives for the perfect figure – tight buttocks, slender legs, flat stomach. Just the process of losing weight in the abdomen is the most time-consuming for burning fat. To pump the stomach and perform exercises for the press, you need to have time and perseverance in order to achieve results. But, fitness trainers note that there are a number of very strong exercises that can replace half of the workout in order to get the desired shape on the stomach and buttocks.

One of these exercises is considered to be plank in the classical sense of execution and all sorts of its variants. Whichever version of the bar you choose, the effect will not keep you waiting, believe me! So, how to do a plank to lose weight 100%, learn from this article.

Plank Exercise: Benefits and Dangers

Plank is a static exercise because there is no dynamic during execution. The task of the exercise – keep the body in the correct position, hanging over the floor. Difficulties in execution lie in maintaining a level body position, without deflection and sagging.

It is especially useful to perform the plank for slimming the abdomen. In addition, in the process of holding the body in a hanging position, almost all muscles work. If you do a plank on your elbows and at the same time use dumbbells, the muscles of the arms are worked out more. Performing a side plank will help to remove extra centimeters at the waist.

Read also: 12 best plank options – and every muscle of the body in good shape

The plank exercise is indicated for people who suffer from spinal problems. This miraculous exercise will straighten your posture and strengthen your spine. Just one exercise can tighten muscles, strengthen ligaments and tendons.

But during the emphasis on the elbows or hands, if the exercise is performed incorrectly, pressure may increase. If you have problems with the cardiovascular system, it is better to consult a doctor about contraindications.

What muscles are pulled up with the plank exercise:

1. The back muscles (from the cervical to the lumbosacral) will benefit the most from the plank exercise. Even if you stand in the bar all once a day, the back pain will significantly decrease, between the shoulder blades and the vertebrae in the cervical spine will loosen up. In addition, you need to know how to perform the plank correctly in order to prevent the appearance of lordosis, that is, the deflection of the spine in the lower back.
2. The gluteal muscles are pumped weaker in a regular plank. It is best to complicate this exercise for pull-ups – alternately raise your legs above the floor.
3. The muscles of the legs – due to the fact that the emphasis is on the arms and toes, the muscles are trained to a greater extent than with conventional strength training. At the initial stage of execution, a slight burning sensation in the legs is acceptable, this is a sure sign of the work of all the necessary muscles.
4. Abdominal muscles – the bar for the press is great, both the rectus abdominis muscles and the lateral and lower ones work. And to increase tension in the abdominal muscles, pull your stomach in and do not let go of it during the plank exercise. Also, do not forget that you need to breathe evenly, otherwise you will not be able to stay long enough in position.
5. Muscles of the arms – resting on the arms or elbows, the biceps and triceps are fully engaged and do not leave a chance for the accumulation of fat in this place. Such intense work of the muscles of the hands perfectly helps in tightening the skin, even with severe sagging.

Read also: The wonders that plank will do for your body

How to do plank correctly for perfect abs

Let's look at how to make a plank in the classic – emphasis on the elbows and toes. To perform, you need a soft mat and desire.

Technique for performing the classic plank exercise:

• Lie on your stomach, bend your elbows and rest on the floor.
• Also rest on the tips of your toes, straightening your legs.
• Make sure your elbows are directly under your shoulders to enhance the effect.
• There should be a small space between the feet. The smaller the distance between the legs, the more difficult it is to maintain an even body position.
• Tighten your stomach and buttocks, take the correct position of the spine and do not let go of the press, breathe evenly.

What to pay attention to during the exercise:

1. Legs should be straight and tense. If the legs are bent at the knees, there will be no necessary load on the rectus abdominis.
2. Feet should be joined together. Only on the first attempts, the feet can be separated for convenience.
3. The lower back should be flat, without deflection, this is a very important point in the plank exercise. Also, you can not round the lower back, it should be even.
4. Buttocks tense at the very beginning and do not release until the end of the first run of the exercise.
5. The abdomen should also be drawn in and pulled up to the ribs.
6. Elbows should be under the shoulders so as not to create additional stress on the joints.

Read also: Super plank: two minutes for a perfect body

So, the plank exercise is used for the press, muscles of the legs and arms, buttocks. It is worth starting the complex from 10-20 seconds in one approach, increasing the time to 1 minute. The best result will be obtained after 3 sets of the plank exercise for 1 minute each. Also complicating the complex, you achieve one hundred percent weight loss and tightening of the abdominal muscles.

Just one month of daily exercise will allow you to see a toned figure and gorgeous abs in the mirror.