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Title : Do This Exercise Without Movement To Tighten Every Muscle
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Do This Exercise Without Movement To Tighten Every Muscle

One of the most effective and most popular worldwide exercises. It affects the abdominals, but also the muscles throughout the body. Always give 5 minutes a day and you will be amazed at the results.

The objective of the exercise is to "float" on the ground for several minutes at least once a day, based solely on the hands and feet. Undoubtedly, remaining in this position for 2-5 minutes is not an easy task.

In this position, a large number of muscles is activated. As a result of this exercise, which will have a strong back, a tight butt without cellulite, shaped legs, flat stomach and beautiful hands.

how to exercise the "plank"

"Plank" is a static exercise, which does not require any movement. Therefore, it is very important the position of his body properly.

Put in a prone position on the floor, supporting your weight on your toes and forearms. Elbows should be aligned directly under your shoulders. Toes on the floor. Keep your neck and spine neutral. Create a strong straight line from head to toes - a plank, if you will.

Keep your body straight at all times, and hold this position as long as possible. To increase the difficulty, an arm or leg can be lifted.

• feet: assemble. It will be difficult to balance, as the pressure on the abdominal muscles increases.
• . Legs: should be straight and narrow, to increase pressure on the abdominal muscle, which reserves the lumbar spine
• Buttocks :. Stretch and do not relax until the end of the year, as this increases the activation of all muscles of the lower torso
• lower back: For correct execution of the exercise, your lower back should be flat. This means you should not be bent or dented. Imagine your back firmly adheres to the wall.
• Stomach: Bring it in and try to even get under the ribs. During the year they have the stomach in this position, but do not hold your breath.
• Elbows :. To avoid unnecessary burden on his shoulders, put your elbows directly below the shoulder joints

Hold this position as long as possible. When launched for the first time, 10 seconds are enough.

People with different physical training can maintain this position for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise 5 times.

If you are a beginner, do not overdo it, start slowly . It is very important to make this exercise a day, preferably at the same time.

The benefits of the "plank" exercise

• toned buttocks. The exercise focuses on the muscles of the glutes and hamstrings legs. So not only will you get the desired shape of the buttocks, but cellulite is gone too.
• Strong back. During exercise, the back muscles are active, also the shoulders and neck. Therefore, this exercise can serve as prevention of osteochondrosis in the neck and lumbar spine. In addition, it releases the pain in the shoulders and between the shoulder blades, which occurs as a result of carrying heavy bags or long sitting at a desk.
• Tight sexy feet. The main burden of this activity is on your feet. It includes all leg muscles - from hip to the leaves. There is no room for worry if you feel a burning sensation in the muscles -. It is a sign that the muscles work
• stretched hands. is quite obvious that together with feet in this exercise, you are training intensely hands. Half the body weight is performed on them.
• flat stomach. When the whole body is tense, abdominal muscles and the lower side is automatically triggered.

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• How to get rid of your double chin with simple exercises
• This man lost 220 lbs / 100 kilos without dieting
• Top 10 health benefits to regular meditation

through healthy Food Team

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