Plank movement, which is one of the popular movements among sports exercises, can unfortunately be done wrong by some people and cause injuries. How to do the plank movement at home, which is effective in working out the abdominal muscles and melting the belly? What does the plank move do? What is plank, what are its benefits? The most effective side plank and elbow plan exercise that can be done at home…
Plank exercise, which may be heard for the first time by people who have just started doing sports, is not as simple as it can be seen in the pictures. First of all, we should say that especially those who will apply this movement for the first time will have a lot of difficulty in the beginning stage. However, as the body gets used to this movement, the pain in the muscles caused by the movement will disappear by itself, so it can be easily weakened. Therefore, although it may be difficult at first, it will get easier later on. The plank, which is the trending movement among modern sports exercises, is the most effective and useful exercise that can be done with physical power without the need for tools. The plank movement, which will enable the lateral, cross and flat abdominal muscles to work in an active role, is done by strengthening the back muscles without placing any load on the spine. Regular daily plank movement also contributes to the rapid functioning of the metabolism. A fast metabolism, on the other hand, will help you burn calories more easily, allowing you to enter the form you want more easily. So what does the plank exercise do? Here’s what you need to know about the Plank movement.
WHAT IS A PLANK, HOW IS THE PLANK MOVEMENT MADE?
Plank, which primarily helps to train the abdominal muscles and then develops the muscles in the chest and legs, is a type of sport that is done at a distance of 45 degrees to the ground. In the Plank movement, which allows calories to go quickly, posture and neck muscles are strengthened. Lie down on the floor with your body facing the floor. Get support from the ground as if the elbows are at 90 degrees.
At the same time, keep the shoulders in line. Keep the body straight from the head area to the heels. Get support from elbows and fingertips only. One of the important postures to be considered in this movement is to keep the elbows under the shoulders.
HOW TO MAKE THE CORRECT PLANK POSTURE? AT HOME PLANK POSITIONS
TYPES OF PLANK THAT CAN BE MADE FOR THE RIGHT PLANK AT HOME
1- HOW TO MAKE SIDE PLANK MOVEMENT?
In this movement, which will ensure the active work of the abdominal muscles on the side, you lie on your side on the mat. Then, the right foot and right elbow are supported and it is tried to be held in the air. It is ensured that the body is kept still and waited for at least 15-20 seconds. After the movement is achieved, the same procedure is performed on the left side, resting for 1 minute.
2- HOW IS A PLANK MADE ON A SINGLE ELBOW?
Again, lie on its side and the right elbow and foot are held in the air. It is kept fixed parallel to the ground and then the free arm is lifted up. Feet are kept close together and without distortion of body shape for at least 15 seconds. is expected.
WHAT IS THE DIFFERENCE BETWEEN PLANK AND THE SHUTTLE? PLANK OR SHUTTLE?
The most difficult of the abdominal muscle movements, which is one of the most difficult sports movements to do, is the repetitions and the injuries that occur with the frequency of these repetitions. Apart from the sit-up movement, which is a dynamic type of exercise, static exercise is also provided in the plank. It should be known that the plank exercise, which can be done as an alternative to the sit-up movement, requires a more intense physical strength, this is the biggest difference between them.
WHAT DOES THE PLANK MOVEMENT DO? BENEFITS OF PLANK EXERCISE
– It is a very effective movement to strengthen the abdominal muscles.
– It causes a fit appearance by tightening the buttocks muscles.
– Reduces the risk of injury:
– Reduces back and neck pain.
– Accelerates metabolism.
– Your body flexes like a spring.