Planck for a month: low, high, lateral, with jumps and twists

Sport And Fitness / by admin / December 19, 2019

Planck - a great exercise for a full body workout. It strengthens the muscles of the back, press the feet and hands, improve flexibility, posture and balance. This universal exercise can be done at home or in the gym, on vacation or after work in the morning or evening, sports equipment, or in pajamas. Take the bar every day for only a few minutes, and in a month your body will be transformed.

foundation

The most important thing in doing this static exercise - take the right starting position. Four aspects of ideal plates:

Straight spine - from neck to tailbone.
Should not be to throw back his head or tilt too much: the chin should be perpendicular to the line of the spine.
Muscles tense all bark exercise time: stomach in, back flat.
The closer to each other put the foot, the harder it is to keep the balance, the greater the load on the abdominal muscles.

The simplest options straps - low and high elbows on straight arms:

But in order not to get bored, because these assumptions you can make a new exercise everyday.

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exercise plan for a month: 31, a variant for every day

Day 1. Low plank on elbows

Put your elbows under your shoulders, feet - next to each other, straighten your legs.
Squeeze your buttocks, pull the navel towards the spine.
Do three sets of 45 seconds.

Day 2. Side strap on the elbow

From the position of the bar low transfer weight on his left elbow and turn around.
Right arm straighten up, look at the point the right hand, stay for 45 seconds, then turn around to the other side.
Do three sets of 45 seconds each side.

Day 3. High bar on straight arms

Brush put under the shoulders, feet - next to each other, straighten your legs.
Squeeze your buttocks, pull the navel towards the spine.
Do three sets of 45 seconds.

Day 4. Side strap on the straight arm

From the position of high bar transfer weight to the left wrist and unroll.
Right arm straighten up, look at the point the right hand, stay for 45 seconds, then turn around to the other side.
Do three sets of 45 seconds each side.

Day 5. Low strap with bending knees

In the position lower strap alternately bend their knees.
Do three sets of 45 seconds.

Day 6. High bar with curls

The position high bar touch alternately hand shoulder of the other hand.
Push your legs and lower abs, do not wobble.
Do three sets of 45 seconds.

Day 7. Lowering elbows and rise to arms

From the position of the low strips put the left hand under the left shoulder, then the right hand under the right shoulder, then go down one by one on his elbows.
Continue to go up and down, alternating hands.
Do three sets of 60 seconds.

Day 8. circular strip

Start with a low bar.
Bend your knees at a time.
Take to the high bar.
Touch each arm opposite the elbow.
Go back to the original low bar.
Do three sets of 45 seconds.

Day 9. Classic tritsepsovye pushups

Stand in the high bar.
Squeeze your buttocks, pull the navel towards the spine.
Elbows slightly forward print.
Slowly lower to the shoulders level with the elbows, pause for a few seconds and return to starting position.
Do three sets of 60 seconds.

Day 10. Low plank on elbows with turning hips

From the position of the low strips expand the hips to the right until to the floor there will be about 10 centimeters.
Just rotate hips to the left.
Do three sets of 45 seconds.

Day 11. Plank with jumps

From a position high bar jump, spread his legs apart.
Make sure the buttocks are not raised above shoulder level.
Jump back to the starting position.
Do three sets of 60 seconds.

Day 12. Low lateral deflection plate with

Stand in low unroll the bar and on the right side.
Lift the hips, pause for a few seconds, then lower the hips almost to the floor.
Repeat up-down movement.
You should feel tension obliques.
Do three sets of 60 seconds.

Day 13. Pulling the knee to the opposite elbow

Stand in the high bar.
Tighten the right foot to the left elbow, pause for two seconds, then return to the original position.
Pull the left foot to the right elbow, pause for two seconds, then return to the original position.
Do three sets of 60 seconds.

Day 14. Pulling up to the eponymous knee elbow

Stand in the bar low.
Pull right knee through the elbow to the right side, pause for two seconds, then return to the original position.
Pull the left foot to the left side through the elbow, pause for two seconds, then return to the original position.
Do three sets of 60 seconds.

Day 15. Planck at a high pulse

Stand in the high bar.
Get down on your elbows, head up.
Repeat.
Pull your right knee to your left elbow.
Pull your left knee to your right elbow.
Make five bars to the jumps.
Perform three sets.

Day 16. The classic push-ups with wide grip

Stand in the high bar, placing hands slightly wider than shoulder width.
Tighten your stomach. Bend your arms at an angle of 90 degrees.
Return to the starting position.
Repeat 12-15 times.

Day 17. "Crouching Panther"

Get on all fours.
With your back straight, lift your knees a few centimeters from the floor.
Move your knees a few centimeters forward.
Move the palm a few centimeters forward.
Move parallel to the floor for 75 seconds.
I do three sets.

Day 18. Low side strip, turn and lift legs

Stand in the lower side bar on the right elbow, left hand lay his head.
Turn the body so that your left elbow touched right wrist.
Lift the left leg for a couple of seconds. Return to the starting position.
Do three sets of 45 repetitions for each side.

Day 19. High stretched strap

Stand in the high bar.
The maximum pull forward hand.
Pull your belly button towards your spine, tighten your buttocks.
Do 3 sets of 45 seconds.

Day 20. High lateral strip, bending and lifting legs

Stand in the high side bar on the right hand.
Lower thigh 10 centimeters.
Return to starting position and lift your left leg up for a few seconds.
Return to the starting position.
Do three sets of 45 seconds each side.

Day 21. "Crouching Panther", the second embodiment

Get on all fours.
With your back straight, lift your knees a few centimeters from the floor.
At the same time, move to the right the right leg and right arm a few centimeters.
Then move the left side.
Move sideways 75 seconds.
I do three sets.

Day 22. Circular side bar

Stand in the lower lateral bar at the right elbow.
Put your left hand behind your head. Lower the hips down twice.
Lift left leg twice. Turn the body so that your left elbow touched his right hand.
Repeat twice.
Do three sets on each side.

Day 23. Tritsepsovye push-ups with a turn

Stand in the high bar.
Squeeze your buttocks, pull the navel towards the spine.
Elbows slightly forward print.
Slowly lower to the shoulders level with the elbows, pause for a few seconds and return to starting position.
Maintaining balance, raise your left arm up and turn around in the bar high on his right hand, linger for a few seconds and return to starting position.
Do three sets of 8-10 repetitions for each side.

Day 24. Low skids

Stand in the bar low, putting his feet on something slippery (eg, paper).
Retaining straight back, move the body forward, pause for a few seconds.
Slide body back, pause for a few seconds.
Repeat slide back and forth for 60 seconds.
I do three sets.

Day 25. Plank with turning and lifting legs

Stand in the high side bar on the right hand.
Turn away; and his left hand under the body.
Lift the left foot, pause for a few seconds.
Return to the starting position.
Do three sets of 60 seconds each side.

Day 26. "Climber"

Stand in the bar low, putting his feet on something slippery.
Keeping the back straight, do eight small steps forward on his elbows.
It makes eight small steps on his elbows back.
Perform three sets of 60 seconds.

Day 27. High lateral strap from twisting

Stand in the high side bar on the right arm straight, left arm lay his head.
Pull your left knee and left elbow each other, return to the starting position.
Raise your left leg, touch the floor in front of the right stupnoy, then - for the right stupnoy and return to the starting position.
Do three sets of 60 seconds each side.

Day 28. High bar with pulling the knee to the chest

Stand in the high bar, his feet on something slippery.
Pull your left knee to your chest.
Keep the left knee close to the chest and at the same time pull your right knee toward your chest for 45 seconds.
While still holding the left knee to his chest, gently return your right leg to the starting position.
Do three sets on each side.