Bodyweight exercises are becoming more and more popular every year. There are many reasons for this – you do not need to buy anything, go anywhere, spend a lot of time in classes, and the result will be visible quickly. All this perfectly characterizes the “bar” beloved by millions.
And if you also do it regularly, then get ready to get a decent “upgrade” to your health:
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1. The plank strengthens your core muscles (muscles that are responsible for stabilizing the pelvis, hips and spine)
The plank is an ideal exercise for your abdominal (abdominal) muscles. After all, it engages all key muscle groups, including the transverse, rectus, external oblique and gluteal muscles. Each of them is very important: for example, the transverse one allows you to lift weights, the straight one allows you to jump and over time create the famous “six cubes” for yourself, the oblique one – lateral bending and “twisting” of the waist, the gluteal – supports the back and just makes you look like a strong and slender person …
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2. Plank reduces the risk of back injury
The good thing about the plank is that by doing it, you will not “go too far” with the load on the spine and hips. Scientists note that regularly practicing this exercise not only noticeably reduces the intensity of back pain, but also strengthens the muscles, and also provides additional support for the back, especially in its upper part.
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3. Plank boosts metabolism
Planking is a great way to give your whole body good work. By the way, did you know that the “plank”, if done every day, burns more calories than “pumping the press” or squats? And pumping muscles with the bar will provide you with a faster metabolism! This is especially important if you only work at the computer all day. So just do the plank 1-10 minutes before or after work and the calories will burn like hell! Even in a dream.
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4. Plank visibly improves posture
But having a straight posture is so important!
It keeps your bones and joints in the correct position, as a result of which they will be better “served” by the body and become healthier.
The overall efficiency of your musculoskeletal system will increase.
You will forget about back pain.
In general, a person with good posture looks healthier, attractive and confident.
5. You will improve your overall health
Do you notice that sometimes you cannot stand on one leg evenly for more than a few seconds? No, you are not drunk – just your abdominal muscles are so weak that they cannot provide you with the desired result. The bar will fix this (and much more).
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6. Plank improves flexibility
Physically :). The plank expands and stretches the posterior muscle groups near the shoulders, shoulder blades, collarbones and on the legs. The side plank also allows you to work out your obliques. As a result, it will become much easier for you to bend in all directions.
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7. Plank boosts mood
The bar also affects mood (of course, only with a plus sign). Why? The fact is that it also uses muscle groups that are responsible for the response to stress and tension in the body. If you sit in an armchair all day typing something, your thighs and lower legs will inevitably become stiff, your legs feel heavy from immobility, and your shoulders from leaning forward all day. Muscles suffer – nerves suffer too!
The good news is that the plank solves this problem. It “refreshes” muscles, calms the mind, and as a “bonus” eliminates the symptoms of anxiety and stress. Note: a tangible effect is possible only if you do the bar daily.
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Common mistakes in the plank exercise