3 instant method to improve their bar

Plank - It's a great exercise for the development of the press and leg muscles. We chose three ways to help you to improve it and make it even more effective!

What a cool exercise! Planck simultaneously effortless and makes feel every moment as if it is the last. However, despite its simplicity, many do it incorrectly. We chose three ways to help you improve your bar and make it even better!

Test yourself

Correct technique in fitness - that's it! If you do something wrong, then your exercise is not only ineffective, but also potentially harmful. Of course, in the case of the bar you can hardly get hurt, but it's better to do the exercise correctly, right?

So, here is the right course of action:

1. Take laying emphasis.
2. Bend your elbows and place your forearms on the floor so that they lie parallel to each other. Squeeze his hands into fists.
3. Straighten your body into a string, but do not overexert your neck and back.
4. Tighten your abdominal muscles and buttocks. These are two major muscle groups that work in this exercise.
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5. Keep the bar as long as the muscles begin to burn. Look at the floor in front of you and do not lift your head up.

note the time

Doing the bar, many hold it long enough. I do not dispute this difficult exercise, and sometimes a burning sensation becomes unbearable, but I'm sure you want to grow and become stronger. And for this it is necessary to pinpoint the time and keep the bar each time a little longer.

Use a timer on your smart phone or watch to keep track of time. I do not advise to keep eye on the timer, because every second will seem like an eternity. :)

breathe

One of the tips that will noticeably improve your bar - breathe. After the first 20 seconds to breathe correctly is becoming more and more important. First, pay attention to breathing will be difficult enough, but after a while you realize that, right inhaling and exhaling, you can significantly increase the time in the bar.

At rest we breathe 12 times per minute. But under heavy load that number increased to 80! A good reason to start thinking about proper breathing.

Planck - a great way to diversify training. And, remembering the feelings that accompany this exercise, I want to repeat it again and again. And you?