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Title : A single exercise without tightening every muscle movement and helps get rid of the extra weight!
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A single exercise without tightening every muscle movement and helps get rid of the extra weight!

Plank is the name of the exercise, which is considered to be the most popular and effective worldwide and exercise. muscles throughout the body active.

The most important thing to do this exercise is simply '' float '' on the floor for a few minutes counting only with his hands and feet. You should do this at least once a day for five minutes.

is certainly not easy to be in that position even for two minutes, but in the end you will be surprised by the results.

As mentioned above, this exercise active number of muscles so strengthen back muscles, reduce cellulite on her buttocks, shaping the legs and arms and get a flat stomach.

How to exercise the "plank":

is a static exercise so it does not require any movement of the body. However, be careful to keep your body properly.

Lie on your stomach and bend your elbows at 90 degrees. From head to heels body should be straight. First, they rely on the forearms and the tips of the toes. Then put your elbows directly under your shoulders. While doing this, keep your body in a horizontal position. Abdominal muscles should be strained. Try to keep as high as possible throughout the exercise for hips off the ground. Do not relax your body during the exercise.

feet. Bring your feet together. Maintaining balance increases pressure on the abdominal muscles is hard to do.

legs. They should be straight and narrow, otherwise, the pressure in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.

Unless your legs straight and tightened, the pressure in the right abdominal muscle reserves the lumbar spine weaken.

buttocks.

The activation of the muscles of the lower torso increases if her buttocks not relaxed throughout the exercise.

lumbar.

To successfully complete this exercise your lower back should be in a flat position. should not be curved. Imagine his back against the wall.

stomach.

Try to get the stomach under the ribs and remain in this position throughout the exercise, while breathing

elbows.

Put your elbows below shoulder joints to avoid needles burden on their shoulders. To start, 10 seconds is enough to keep your body in this position. Over time, you will stay in this position as long as possible.

Different people with different resistance to maintain this position for 10 seconds to 2 minutes. It is recommended to pause for 2 minutes and repeat 5 times. Start slowly if you are a beginner.

is crucial for this exercise on a daily basis at the same time of day.

Source: www.healthyfoodteam.com

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