PLANK EXERCISE
WHAT IS PLANK?
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold. The plank, or planking, is an exercise that involves your core muscles, improving your strength, balance and endurance. The exercise is so-named because, when done properly, you straighten your entire body and maintain it rigidly, just like a plank of wood. Like other callisthenic exercises, it requires no extra equipment or weights, making it a convenient form of strength training if you're on a small budget or are traveling. Planks are a great way to strengthen your core and work out many different muscle groups, all at once. You can also do them anywhere — all you need is your body weight. The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports. The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible. “The plank is a great exercise for strengthening your deep inner core: your transverse abdominis, multifidus, diaphragm, and pelvic floor,” While it may not feel like it, planks are a great way to stretch out the lower half of your body. Getting into the hold position lengthens your hamstrings as well as the arches of your feet, making the plank pose a dual strength and stretch exercise. If you want to stretch your sides, side planks with an extended arm can target that individual area of your body. "Planks strengthen your spine, rhomboids, lats, trapezius, core, quads, glutes, hamstrings, shoulders, and triceps when done properly," When you’ve got the form on lock, you can thinking about progressing the move. “Planks are held for time, not reps,”. “Use a timer to see how long you can hold a plank before your form breaks. That's your set time. Do three to four sets aiming to hold for that length of time with perfect form.”
BENEFITS OF PLANK EXERCISE
A plank exercise is the best way that you can burn belly fat and improve your body strength. If you’re looking to get into fitness, consider adding this exercise to your everyday schedule. The number of calories you would burn depends on how many minutes you perform a plank exercise daily. For instance, a person weighing 65kg would burn 3 calories every minute doing a plank. Here is what your body could benefit from plank exercising. 한국야동
- Improves body balance and posture
- Strengthens your core (i.e. spine, shoulder bones, pelvic and joints)
- Improves body flexibility
- Reduces belly fat and makes tummy tight
- Reduces backache
- Improves metabolism
