What is plank?
The plank as we all receive the name of an anaerobic plate or horizontal plate. These planks are a static force exercise, that is done without moving, whose objective is the muscular contraction through the use of resistance. This increases muscle strength and the size of the muscles involved.
With this isometric exercise work the muscles of the torso, abdominals, buttocks, back, arms, and even, hip and legs. It has become one of the vital routines in almost every training in each gym., it is good to know that we can also do this excises at home.
How this Prank is performed?
For optimal performance of the muscles that are exercised, it is very important that the position is as correct as possible. Otherwise, we will not have the expected results.
In particular, people who suffer weakness in the lower back should be careful to keep the abdomen as tight as possible during exercise. In addition, it is convenient that this routine is gradual.
In this way, we will start with intervals of 30 seconds or 1 minute until, with time, we can reach 3 or 5 minutes in length.
Steps and tips to make the plank
- We lie on the ground face down.
- We bend the elbows at an angle of 90 degrees, at shoulder height.
- We raise the body, whose weight will remain on the forearms and the tips of the feet.
- The body will have to draw a straight line from the head to the feet.
- The abdomen should be tightened during exercise, but without holding your breath.
- It is recommended to repeat it 3 or 4 times.
Benefits for the body
A daily practice of the plank is very beneficial for maintaining a good physical shape:
Develops the muscles of the back
With the plank, all the musculature of the back, shoulders, and neck are strengthened. By strengthening the paravertebral muscles, we can reduce the pressure on the vertebral discs.
The plank can significantly improve our posture, as your daily practice makes us keep our backs straighter. In addition, with this exercise we help to prevent low back pain and, above all, to stabilize the spine in the lower back so as not to suffer pain.
However, we must remember that it is essential to do it correctly and follow all the indications since otherwise, we could aggravate the pain.
Tones the glutes and legs
Another area that is toned with this exercise is the glutes. With the plank, the volume of the buttocks is increased and the hamstrings of the legs are enhanced, that is to say, the posterior musculature of the muscles. Strong legs are also essential for good posture.
Strengthens the abdominals
The plank technique is a specific exercise for the development of abdominal muscles. It works, above all, the lower and lateral part of the abdominals, and helps us to have a flat stomach.
It is not surprising that in boxing he trains very often with this method, because of the direct incidence he has on his abs.
In maintaining the weight of our body, the arms are strengthened. In this way, we avoid the muscle weakness and loosening that worries women from a certain age.