​Universal exercise: Plank ! ⠀ It will help you raise the tone | Alternative Medicine

​Universal exercise: Plank !
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It will help you raise the tone of all muscles and lose excess weight! The plank is one of the most popular and effective exercises for the abs around the world. The plank makes not only the abdominal and shoulder girdle muscles work, but also the muscles of the whole body.
This is one of the few abs exercises that will allow you to get rid of fat on the lower abdomen.
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Classic plank
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The plank is a static exercise. There are no movements in it, because the most important thing here is to keep the body right!
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How to do: Lie on the floor with your stomach down. Bend your arms at the elbows by 90 degrees and move to the point-blank position lying on your elbows (see photo). The body should form a straight line from the top of the head to the heels of the feet.
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Lean on your forearms and the tips of your toes. The elbows are located directly under the shoulders.
If it's hard, you can stand at arm's length.

Keep your body as strength as possible, tighten your abdominal muscles and do not relax any more. Try not to bend your hips down to the floor.

1. Feet. The closer the legs are to each other, the better.
2. Legs. They must be straight and tense, otherwise the load on the rectus abdominis muscle, which holds the lumbar region from deflections, will also decrease.
3. Buttocks. Strain it. And do not let go of the tension until the end of the approach. Contraction of the gluteal muscles increases the activation of all cortical muscles.
4. Lower back. The most difficult moment! If the plank is performed correctly, the lumbar spine should be flat. That is, the lower back can neither be rounded nor bent. Imagine that your lower back is pressed tightly against the wall.
5. Stomach. Pull in, and then (already pulled in) try to pull up to the ribs. Throughout the entire approach, keep your stomach in this position, but do not hold your breath.
6. Elbows. In order not to create an extra load on the shoulders, put your elbows strictly under the shoulder joints.

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