Plank movement, which is one of the popular movements among sports exercises, can unfortunately cause injuries by doing wrong by some people. 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…
The plank movement, which people who have just started to do sports will probably hear for the first time, is not so simple as it can be seen in the pictures. Especially those who will practice this movement for the first time will have a lot of difficulty at the beginning. 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. Plank, which leads the trending movements among modern sports exercises, is an effective type of 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.
WHAT IS PLANK, HOW IS PLANK MOVEMENT MADE?
Plank, which primarily works the abdominal muscles and then develops the muscles in the chest and legs It is a type of sport that is done with 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.
Keep shoulders in line at this time. 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? PLANK POSITION SHAPES AT HOME
CAN BE MADE FOR THE RIGHT PLANK AT HOME
1- HOW TO MAKE SIDE PLANK MOVEMENT?
In this movement, which will enable the side abdominal muscles to work actively, 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 TO MAKE A PLANK ON SINGLE ELBOW?
Again lie on its side and keep the right elbow and foot 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 THE PLANK AND THE SHUTTLE? PLANK OR SHUTTLE?
Abdominal muscle movements, which is one of the most difficult sports movements to do, are the most difficult to do repetitions and 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 tightens the hip muscles and causes a fit appearance.
– Reduces the risk of injury:
– Reduces back and neck pain.
– Accelerates metabolism.
– Your body flexes like a spring.