Application plank. We perform the universal plank exercise using Android. Straight arm plank

The latter is most likely the result of my runs)

Today I set myself ambitious goals - a goal of 5 minutes per month.

This bar and core muscles have already buzzed all the ears of Healthy Lifestyle and PP practitioners. But I’m still not in the know, I’m just a loser. Okay, I’ll master this level, and very quickly, and I’ll immediately reach 5 minutes in a month!I post the results here.

So, despite the fact that I have been running successfully for a long time, I have not been in the trend for a long time, because there is nothing to brag about when talking about the plank. I have nothing to say about minutes or poses! I shut up and immediately lose any authority, because “….without the bar you’re not even an athlete, you’re NOBODY!”

No sooner said than done:

I immediately install four applications from Google Play that promise to teach me fairy magic planks,

I test them for one day and choose the optimal one - “PLANKA - fitness timer”,

I set a goal of 5 minutes at the end of a month of classes, do the exercises and monitor my progress.

I share the result after a month.

By the way, I also hope to reduce my fat percentage a little by summer - after all, the static plank burns MORE calories than classic crunches.

Now more details about the application.

In a nutshell, if, then the program is an illustrated stopwatch with the ability to record completed exercises into memory. The pictures are quite clear. Convenient exercise launch menu and very clear settings.

The plank is a very popular exercise that allows you to get good physical fitness at home. Just a few minutes a day, and your muscles will become stronger and your overall condition will improve. For those who have been in good shape for a long time, we recommend trying a combination of a series of different poses - this will allow you to load and work those muscles that are not affected by a regular plank. Our fitness timer is an indispensable assistant for home workouts.

Program features:

Saving exercise history,

Plotting graphs with various types sorting (months, weeks, days),

Ability to delete a separate entry about exercises (for example, erroneous execution/entry into statistics),

Setting the pause time between exercises and at the beginning,

MY FAVORITE - setting reminder times daily exercise- DON’T FORGET AND DON’T SLEEP OUT!

Creating your own sets - combinations of planks with setting the exercise time and pause time.

There are enough types of planks in the program:

Beginners are advised to start with 10 seconds. I managed 30 seconds the first time and quickly switched to a combination of a regular plank and an elbow plank (half a minute each exercise).

What bonus will I get in the end - strengthening my back muscles, which is very important for me and my lumbar hernia. Because treating a hernia/relieving inflammation, as I did before (with an iplicator and a scrim) is one thing, but preventing pain is another and more important.

The main advantage of the application is its simplicity! There is nothing superfluous, everything is intuitive. And most importantly, it gives motivation very well!

Now it has become too easy for me compared to what it was a week ago. I start doing planks not once, but three times a day.

So, “see you” on March 16, that is, for the remaining two weeks, “nosebleeds”, but I have to stand in the plank for 5 minutes at a time!

UPDATE: So, today is March 16th and I succeeded - exactly a month and 32 lessons(one a day, but I did it a couple of times and twice a day) to get from 30 seconds plank to 5 minutes. Yesterday I solemnly stood in the plank for 5 minutes! I'm proud of myself!...

Results: I definitely became more defined. And yes, I saw these same notorious cubes on my stomach. Today I’ll arrange a photo shoot for them)

The hernia has not bothered me this month. I can’t say that this is only the merit of the bar, but the bar clearly did not harm the hernia.

I haven’t missed a single day, the app is very disciplined. And I never used the pause button.

Weight... I can’t say anything here, because at the beginning of the reporting month I didn’t weigh myself, but weight is the last thing I’m interested in, there are no problems with it - body quality and relief are more important to me. That is why, after seeing what the plank did to my abs, I decided that I needed to move on, I continue to do the plank every day, over lower press still needs work.

Just think... a couple of minutes a day and there they are, cubes. No twisting or leg lifting...

I didn’t even come close to the hall!

How timely I came across this application - there are still two months until summer, which means I will be completely ready for summer!

Plank- one of the most effective and useful exercises. Do you dream of six-pack abs? Now you can make your dreams come true! You only need 5 minutes during the day to complete this 5 minute exercise program. You will be surprised to notice positive changes in your body.

Possibilities of the Plank exercise

Plank – best exercise for training the abdominal muscles. This exercise Works all major core muscle groups, including the obliques, rectus abdominis, external obliques, and glutes.
The plank exercise allows you to perform exercises without worrying about the possibility of injuring your back as a result of excessive force on your spine or hips.
Your metabolism remains elevated even after you finish your workout.
The plank is great for your posture and balance skills.
Carrying out side bar, you develop balance skills, while planks with lunges will allow you to achieve best results in any sport.
Another undoubted advantage of regularly performing the plank exercise is increasing your flexibility. This exercise works the muscles shoulder girdle and collarbones.

Hello, my dear readers! if you have great desire tone your body, become slimmer and fitter, lose a few kilograms and reduce your waist size, then a very simple exercise in terms of technique called a plank is suitable for you. More and more often I see on the Internet that static exercises give incredible results. The weight loss plank is becoming more and more popular every day, and positive reviews fitness sites and communities are literally flooded with information about its effectiveness. Today we’ll talk about what this physical activity actually is, how to perform it correctly and what can be achieved.

Imagine, in just 2-5 minutes a day you can not only get in shape, but also strengthen the muscles of your back, abdomen, arms and hips. Incredible, but it's true! Regular exercise will give you excellent results; your buttocks will become more toned and firm. Many people think that these are just promises, how can you lose weight in 5 minutes a day, and literally sculpt your body? In order to understand everything, you need to understand the essence of the exercises.

But in fact, the plank is a static exercise, the purpose of which is to keep the muscles of the abdomen, arms, thighs, and buttocks in tension. It's actually effective. And don't think that it is very easy. Yes, technically nothing special is visible. There is no need to jump or run in a special way. You won't need anything other than desire, your body and gender. The point of the training is that the arms and toes rest on the floor, and the body seems to hang above it. In this case, it is necessary to comply correct technique so that instead of burning fat you do not get injured. We'll talk about this later.

When I first learned about these classes, I thought that it could be complicated and difficult. Just think, you need to hold in a certain position for several seconds. Yeah, my first attempt turned out to be super difficult. I wouldn't say that I don't work out at all. I like running, but a 30 second static exercise was still difficult for me. I completed it, but I lost 100 sweats.

Plank exercise: what are the advantages?

You will not only tone your body, but also achieve significant results in losing weight. Due to the high tension that is created in the muscles during exercise, metabolism improves, which undoubtedly leads to the loss of fat deposits.
As I said above, the plank perfectly strengthens the muscles of the back, abdomen, arms and legs. External, internal and transverse muscle abs, muscles of the front of the legs, spine, buttocks.
This is an excellent prevention of osteochondrosis. The risk of disease is reduced in those who regularly perform the plank.
Improved posture occurs due to the same strengthening of the back muscles.
During exercise, the thigh muscles are involved, and this problem area many women. Hated by many women, cellulite most often makes itself felt in this area of the body. That's why similar exercises- this is another one effective method fight against orange peel.
The rhythm of life does not allow many people to waste time in the gym and exercise under the supervision of trainers. The weight loss plank is a great way to get yourself in order at home, while spending a minimum of time and equipment that you don’t even need. Spending 2-5 minutes a day will bring guaranteed results.

Disadvantages of the plank exercise for weight loss

Disadvantages of this type physical activity doesn't actually exist. The only thing that can be noted is pain in the muscles and body after the first classes. But this applies to any sport if a person is just starting to get acquainted with physical activity. Regular classes, warm baths and massage will quickly solve this problem.

How to do the plank exercise correctly. Newbie mistakes

In order for the exercises to be effective, the body to become toned, and the extra pounds to go away, it is necessary to perform the exercises adhering to certain rules. There are not many of them, but, nevertheless, they are very important. The lack of results can only be attributed to incorrect execution technique, so be sure to pay attention to this.

Remember, keep your body straight while exercising. The buttocks should be tucked, the stomach should be tense, and the hips should not be lowered or raised. Legs, butt and back should be on the same line. If you relax one part of your body even a little, then everything will go downhill - your hips will bend, your back too.
Stretch your legs during exercise, do not bend them.
Keep your head in line with your body.
If you do the plank at outstretched arms, then the hands should be under the shoulders at shoulder width. This way you will protect yourself from injury.
If you have just started learning static exercises, do not rush and do not strive to fulfill your quota. Start performing each exercise with 15 seconds, gradually, day by day, increasing the time. This way, your body will gradually get used to the stress.

Plank for weight loss

I have already said more than once that the plank is an excellent opportunity to get rid of the belly and bring your weight back to normal. Despite the fact that this type of physical activity is very effective and efficient, you will not be able to achieve your goal if you do not follow several rules. They relate mainly to nutrition. After all, in case of gluttony, eating pies and pies at night or before bed, passion for soda and chips, no super-effective exercise will help.

It is important to understand that, first of all, you need to take care of the quality of your product.

First, always eat breakfast.
Secondly, .
Thirdly, eat 5-6 times a day in small portions of 200-250 ml.
Fourth, do not eat 3 hours before bedtime.
Fifth, cook food at home, ready-made food is not the best option for weight loss due to the huge amount of additives and fat. Instead of soda, cook compotes, jelly, instead of hamburgers, cook and so on.

These simple rules, coupled with statics, will help you in the fight against excess weight and generally improve your health.

Types of planks

There are several types of planks. Which one to choose is up to you, but consider the degree of your physical fitness. For beginners, it is best to start with the classic version.

Classic version

To do this, lie on your stomach.
Bend your elbows at a 90-degree angle and rest on your elbows. They should be on the floor with their shoulders.
Spread your legs slightly and rest on the tip of your foot.
Head, back and legs are on the same line.
Tighten your buttocks and tighten your abdominal muscles.

For beginners, this type of exercise is considered easier than others. Therefore, I advise you to first try the classic plank.

Straight arm plank

Lie on your stomach.
Extend your arms so that your wrists and hands form a right angle.
The wrists are located under the shoulders at a distance of their width. The heels are slightly raised.
Do not bend under any circumstances. Keep your body straight, tightening your buttocks and stomach.

Side plank

This exercise is considered difficult, since the support is only on 2 points. Here, in addition to strength and endurance, you also need to maintain balance, which will be difficult for the inexperienced.

Lie on your side.
Place your elbow so that it is under your shoulder.
Pull your legs in and bring them together.
Place your free hand on your thigh or lift it up.

Back plank

Another type of exercise, which, judging by reviews, perfectly fights cellulite and extra pounds in the lower part of the body. Well, if you want to tighten your butt, then this kind of exercise will do the job perfectly.

Lie on your back.
Raise yourself up and place your hands so that your wrists are under your shoulders.
Rest on your heels and stretch your legs forward.
Don't lower your hips, but try to keep them in a straight line with your legs.
But, if you want to pump up your calves, then you shouldn’t pull your socks forward.

Complicated planks

Each of previous types Exercises can be made more difficult, thereby putting more stress on the body. This option is suitable for already trained individuals who play sports more than once.

For example, you can improve the plank on outstretched arms like this:

And the classic pose is like this:

Training program “Plank for weight loss”

And so, now you know how to perform workouts correctly without mistakes and get maximum results. I am sure that they will bring incomparable health benefits and will play a huge role in losing weight. But the very last one remains, but no less important question regarding the training program. It is very important in this matter to find a suitable regime and amount of physical activity.

For example, if an inexperienced person starts exercising immediately from 1 minute, but the next day a fiasco awaits him, since the muscles will ache from pain and there will be no question of repeating the exercises.

Therefore, I bring to your attention a program of classes that are suitable for beginners. Its essence is to bring the total exercise per month to 5 minutes. And you need to start small, with just 20 seconds. Day after day, the training time will increase, the body will gradually get used to the load.

As for the type of plank, as I already said, you can start with the classic one, then move on to more complex training options, for example, combining them with each other. Thus, classes will become more varied and effective.

And to make it fun, turn the music up louder or put on headphones.))

That's all for today. I hope you found the article useful and interesting! Write your comments and leave reviews. See you again!

The plank is one of the most effective and useful exercises.

Do you dream of six-pack abs? Now you can make your dreams come true! You only need 5 minutes during the day to complete this 5 minute exercise program. You will be surprised to notice positive changes in your body.

# Clear depiction of the core muscles.

The plank is the best exercise for training your abdominal muscles. This exercise targets all major core muscle groups, including the obliques, rectus abdominis, external obliques, and glutes.

# Low risk of back injuries.

The plank allows you to perform exercises without worrying about the possibility of injuring your back as a result of excessive force on your spine or hips.

# Accelerate metabolism.

Your metabolism stays elevated even after you finish your workout.

# Beautiful posture.

The plank is great for your posture and balance skills.

# Clear balance

Side planks help you develop balance skills, while lunge planks will help you achieve better results in any sport.

# Increased flexibility

Another undoubted advantage of regularly performing the plank exercise is increasing your flexibility. This exercise uses the muscles of the shoulder girdle and collarbone.