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Title : The 28-day test Plank Challenge
link : The 28-day test Plank Challenge

The 28-day test Plank Challenge

Do you think you can transform your body in just four minutes? Yes, you heard right! In just four minutes! And it sounds too good to be true, but it's big and it's working! 28 days Plank Challenge presented daily women Magazine, you will see results gradually training your body for endurance and strength.

is a slow progression to surprising results, and is not exactly a quick fix.

Let's see what you can do for your body in less than a month.

Challenge

should complete the challenge plank in four weeks. Just start out on the plank position for 20 seconds. Easy, right? Gradually build your resistance until PLANKING for four minutes during the last days.

This is the plan to follow:

Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
day 4 - 30 seconds
day 5 - 40 seconds
day 6 - Rest
day 7 - 45 seconds
day 8 - 45 seconds
day 9 - 60 seconds
day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - Rest
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - Rest
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - Rest
Day 26 - 210 seconds
Day 27 - 240 seconds
Day 28 - Until the failure

How to correctly Plank

the key to getting great results is reduced to improve the proper position planks. According to an article of physical life, this is how:

First, you have to make sure your arms are positioned correctly. The elbows should be directly under your shoulders to ensure proper weight distribution.

The column should remain straight. Try to avoid rounding of the spine and too much pressure on the neck and back exercises.

Be sure to set your kernel to benefit from the exercise.

Then, keep your legs apart and pay attention to how they feel their hips during exercise, since there should be no added pressure to the area of ​​the hip slightly.

Breathing is very important and should be slow and deliberate so that your core is fully engaged and your body is relaxed.

Why Formwork?

You may wonder why the challenge Formwork makes it a good workout plan. After all, exercise seems a bit simplistic to be a full body exercise. However, it is just that. This is what makes boards for your body:

, which his stomach

Formwork involves using your core to stabilize your body and carry out the requirements physical to maintain proper position planks. The abdominal muscles are engaged during this exercise. Over time, the muscles tighten and tone to give an excellent appearance stomach.

promotes good posture

Formwork can also be good for balance and stability, because the abdominal muscles play an important role in their ability to maintain good position. For now, you will be able to stand and achieve a greater range of motion.

Increases flexibility

According to an article published by Mercola, your flexibility will improve as you work your back muscles and shoulders in the position table. Reality will stretch the shoulder blades, which promotes a better range of motion.

is very simple and easy to challenge and it could really help achieve great results. Watch the video below a total breakdown of how to make a proper table.

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