One of the most effective exercises that affects your whole body are “planks’.With only five minutes a day you will get amazing results.
You will “float” above the floor relying only on hands and feet, for several minutes every day.
Do this once a day for at least 2 minutes and your whole body will fell the difference .Large number of muscles are activated so by doing this you will :
- make your back stronger ,
- tight ass with no cellulite,
- shaped legs,
- flat stomach
- beautiful hands.
How to properly exercise the “Plank”:
“Plank” is a static exercise so lie on the floor on your stomach down. Bend your elbows 90 degrees and set in the lying position on your elbows and forming a straight line with your body.
Rely only on your forearms and the fingertips on your feet .Keep your elbows directly under your shoulders.Stay in this flat position as long as you can and do not relax.
Keep your hips high as long as you can.
Assemble your feet and fight with the difficulty of keeping the balance that will increase pressure on the abdominal muscles.
Keep your legs straight and tight.The pressure will be in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.
Do buttocks by stretching and stain in that position until the end of the exercise.With this you increase the activation of all muscles of the lower torso .
The lower back must be straight like it is tightly to the wall.And try to stay in this position as long as you can.
Bring your belly in,even tuck it under the ribs if you can .
Remember :hold your stomach not your breath.
If you put your elbows directly below the shoulder joints you will avoid unnecessary burden on your shoulders.
Stay in this position as long as you can,at beginning 10 seconds will be enough.
People with different physical readiness maintain this posture for 10 seconds to 2 minutes.
After a break of 2 minutes, repeat the exercise.
5 repetitions will be enough.
The benefits of the “Plank” exercise are:
- Toned buttocks.
The exercise is focused on the gluteal muscles and hamstring legs and by doing it you will get your desired buttocks and say goodbye to cellulite at the same time. - Strong back.
activate: the lower back muscles ,the shoulders and the neck part,and you prevent osteochondrosis in neck and lumbar spine. - Tight attractive feet.
We know that our feet are carrying the bigger burden in this exercise, since it includes all the leg muscles – from hip to the leaves ,a little burning sensation in your muscles is just a sing that you are doing it right. - Stretched hands.
Here together with the feet in this exercise, you also intensively train the hands and during this exercise half of the body weight is held on them. - Flat stomach.
Your body is tense and it automatically trigger abdominal muscles, to the bottom, and side.
Thanks for reading ..
