How long should I wait in the bar
Sport And Fitness / / December 19, 2019
Planck for beginners
If you are just starting to engage in 30 seconds strips will be enough. On the first day do four sets of 30 seconds each day, try to add a few seconds to approach.
Do not run after time, until you learn to hold the correct position.
Shoulders should be placed above the wrists (above the elbow, if you do the bar on the forearms), legs straight, lower back does not sag. The bar is necessary to maintain a strong pull, squeeze the buttocks and tighten the pelvis forward, toward the arms.
If after 20 seconds you relax your buttocks and lower back begins to "fall", there is no sense to keep the bar longer. It is better to rest for a minute, and then make the bar with perfect technique.
Planck for advanced
Dr. Stuart McGill, a specialist in the biomechanics of the back, according to3 Fitness Tests You Should Be Able to PassThat 2 minutes - it is an excellent target for a standard strap on the forearms. If you can hold the correct position during this time, it means that you have strong muscles of the core.
Student researchFitness Norms for the Plank Exercise Linfildskom in college with the participation of 168 volunteers showed that students can hold the bar in an average of 1 minute 30 seconds, and students - 1 minute 46 seconds. Based on these data, the researchers concluded that last longer than 2 minutes - an excellent result.
Of course, this is not an absolute record for a trained person.
In 2016, Mao Weidong from China foundLongest time in an abdominal plank position the world record for the bar at the elbows - 8 hours and 1 minute. Record for women establishedLongest time in an abdominal plank position (female) 2015 Maria Kalimera - 3 hours and 31 minutes.
Reaching in 2 minutes, you can increase the complexity of the exercise: stand on one arm and leg, add motion, resistance, weight back and more. You can at least every day to perform different type of strapSo that the exercise you do not get bored.
Of course, you can stay on the classic bar, bring the time to the maximum and to put a new record, if not the world, at least personal. And that was not boring to do so, I am invited to participate in the competition among Layfhakera readers.
Challenge from Layfhakera
I tried to stand in the bar on the forearms as long as possible. The result was 3 minutes and 15 seconds. Shake to start somewhere with 1.5-2 minutes.
Lay out your strips videos in the comments to this article. I used the app WodProof timer on the screen. Let's see who will last the longest.
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