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Preparation test. We check our physical form on the bar

It is difficult to think of a more accessible and effective exercise than the plank. After all, all that is necessary for its implementation is a flat surface, its own weight and endurance. With systematic implementation, the result will not be long in coming: the muscles of the back and upper shoulder girdle will get stronger, the abs, hips and even the buttocks will strengthen.

At first glance, it may seem that the bar is a fairly simple component of a complex training and it is easy to perform it correctly. But there are a number of common mistakes that can make your workout at least useless and at most traumatic. Therefore, in order to achieve the greatest productivity and prevent complications, you first need to figure out how to do a static exercise correctly.

Classic technique

  1. Place your shoulders over your elbows (forearm plank) or hands (straight arms).
  2. Make sure your whole body is straight: straighten your legs and keep your lower back. Avoid sagging in the lower back, sinking in the shoulder blades and lifting the pelvis up.
  3. Look down. Do not raise your head so as not to overload the cervical spine.
  4. Maintain strong tension throughout your body. Squeeze your glutes, tighten your abdomen and twist your pelvis forward.

How long do you need to hold out?

Plank for beginners

If you have just started training, then the most optimal time in the plank is 30 seconds. But before moving on to numbers, remember that the main thing is not time, but the correctness of execution. Therefore, if you feel that already at the 20th second your body relaxes and there are gaps in the technique, rest and prepare for the next set.

The goal of training for beginners is four sets of 30 seconds each. Once you feel like you're doing this with ease, lengthen each set by a few seconds.

Preparation test. We check our physical form on the bar

Photo: istockphoto.com

Advanced plank

There is research that suggests that two minutes in the plank is considered good and optimal for training. ... This time shows that the muscles of the core are in excellent shape.

For example, at Linfield College Oregon, an experiment was conducted with the participation of 168 students, among whom were both boys and girls. As a result of the study, it turned out that students hold the bar on average 1 minute and 46 seconds, and female students - 1 minute and 30 seconds.

In addition, Dr. Stuart McGill , professor of spinal biomechanics at the University of Waterloo in Canada, also claims that two minutes in the plank per set will be enough for advanced workouts. According to a specialist, if you cannot complete the task, then either poor technique or excess weight is the reason. Both verdicts only mean that you have something to pay close attention to.e and what to work on.

Preparation test. We check our physical form on the bar

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Preparation test. We check our physical form on the bar

Photo: istockphoto.com

Plank for record holders

When you achieve a 2-minute result, it is recommended to increase not the time, but the complexity of the technique. For example, perform a bar on one arm or with a raised leg, add weights or dynamics. Increasing the time is advisable only if you set yourself the goal of breaking your personal best.

By the way, the current world record among men belongs to an athlete from China Mao Weidung . In 2016, he was able to hold out in the bar for 8 hours and 1 minute in a confrontation with George Wood, who set a personal record at 7 hours and 4 minutes. And this year, a new achievement was recorded among women - the Canadian Dana Glovaka held the position for 4 hours and 20 minutes. She was able to beat Maria Kalimera's highest score from 2015 to 2019 by 49 minutes.

Preparation test. We check our physical form on the bar

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