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Title : One of the exercises, four minutes and 28 days to tone your core, shoulders and back!
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One of the exercises, four minutes and 28 days to tone your core, shoulders and back!

We live in a world where more and more people struggling with managing their weight and keep your body in shape.

If you have a limited amount of time in your day to exercise, try planks.

In just 4 minutes a day you can completely transform your body. This challenge 28 days will increase your stamina and strength. The plate is one of the best exercises for a flat stomach and toned as it works all your core muscles, including the rectus abdominis, transverse abdominis, internal and external obliques, hips and back.

Benefits plank

Anyone who has tried before boards will tell you what really works the whole body and it is not easy to fill, on especially at first.

is believed that the planking burns more calories than crunches, since they affect the whole body rather than just its core.

Formwork help:

- Reduce back pain and shoulder
- increase metabolism
- Improve posture
- Improve sports performance
- improve flexibility and balance
- mood Boost
- prevent osteoarthritis, as well as other muscle and joint pain
- Maintain healthy digestion

How Plank

1. Make sure your arms are positioned correctly. The elbows should be directly under your shoulders to ensure proper weight distribution.

2. The spine should remain straight. Avoid rounding the spine and too much pressure on the neck and back exercises.

3. Be sure to tighten the core so as to benefit from the exercise.

to avoid common errors:

-. Allow your hips, head or shoulders down, it can compress your vertebrae, putting pressure on the discs of the spine and causing shoulder and inflammation of the hip joints
- Placing your hands too close together, creating internal. rotation and instability in the shoulder joint
-. Breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed

28 days Formwork Challenge

Day 1-2: 20 seconds
Days 3-4 : 30 seconds
Day 5: 40 seconds
Day 6: rest
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
day 13: rest
day 14-15 90 seconds
day 16-17 120 seconds (2 minutes)
day 18: 150 seconds
19: rest
day 20-21 150 seconds
day 22-23: 180 seconds (3 minutes)
day 24: 210 seconds
day 25 : rest
Day 26: 210 seconds
Day 27: 240 seconds (4 minutes)
Day 28: longer than can (but not sacrificing form)

The intensity of this exercise can be felt in the first few seconds, but that's the reason why it is extremely effective. However, if you find it too much for you, you can start some other type of exercises or problems, or can complete this challenge by means planks.

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