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Do a plank properly together with coach Sasha, strengthen your muscles and be humane!

All of you who exercise, or not, but intend to, probably have some of your favorite or unpopular exercises. Or, exercises not easy for you, but are also very effective in your body shaping.

One of such exercises, which are intense and quickly affect several muscle groups of your body, is simply called -plank. What exactly is this famous exercise, and what does it do for the benefit of our body and muscles?


What is plank?

Plank (in English), is one of the most effective exercises that activates not only the abdomen, but also the muscles of the whole body – the muscles of the upper arms and shoulders, leg muscles, and gluteal muscles.

The essence of the plank is that it is desirable to “float” above the floor at least once a day for a few minutes, relying only on the arms and legs. Yes, you are right if you think that being in this position for even 2 minutes is not an easy task at all. While you are in the plank position, a large number of muscles are activated, and at first it will not be so easy to stay in the correct position for a while, but the final result justifies every effort – you will get a strong back, tight legs without cellulite (especially important for women), flat stomach, and nicely shaped arms in return.

Plank is, in fact, a static exercise, but it is very important to hold the body correctly, in order to use the full potential of this miraculous exercise.

In order to master the technique of plank and take the right position while doing this exercise, Sasa Ruzic, a fitness trainer with many years of experience and excellent results, comes to our aid and explains how to take the correct position and do the plank.

The concept of the plank exercise is basically very simple, and it is done in the following way: lie on the floor, turn your stomach facing the ground. Then bend your elbows at an angle of 90 degrees and place yourself in a prone position, resting on your elbows. The body should form a straight line starting from the head all the way to the feet. Rely only on the forearms and the tiptoes. The elbows are directly below the shoulders. Try to keep your body as straight as possible, tighten your abdominal muscles and do not relax. Try not to lower your hips to the floor.

What parts of the body and muscle groups does the plank affect?

 

Stomach

When taking the position of the plank, pull in the abdomen, and try to pull it under the ribs. During the exercise, you try to keep your stomach in such a position. As the whole body is energized and activated in this position, the abdominal muscles, both lower and lateral, are automatically activated.

 

LEGS

The main burden in this exercise “falls upon” the legs. All leg muscles are involved – from the hips to the leaves. In this position, the legs should be straight and taut, otherwise, pressure is put on the abdominal muscles, as well as on the lumbar region of the spine. If you feel a burning sensation in the muscles, don’t worry so much – it is a sign that the muscles are working.

 

BACK

While doing the plank exercise, the lower back muscles are activated, as well as the shoulder and neck muscles. For this reason, this exercise can serve as a prevention of spinal deformities. Also, you will get rid of pain in the shoulders and between the shoulder blades, which occur as a result of carrying heavy bags or sitting at a desk for a long time. The most important moment for the correct performance of this exercise – the lower part of the back must be completely flat, it must not be rounded or concave, otherwise pressure will be put on the spine, back and abdominal muscles.

 

Gluteal muscle (buttocks)

Plank is a type of exercise aimed directly at the gluteal muscle and the back of the leg. This way, you will not only get the desired shape of your buttocks but you will also get rid of so much despised cellulite. When you are in the plank position, tighten your buttocks and do not relax it until the end of the exercise, because that way you increase the activation of all muscles, especially the lower part of the torso.

ELBOWS

In the initial position of the plank, bend your elbows at an angle of 90 degrees and place yourself in a lying position, leaning exactly on your elbows. The elbows in the correct position of the plank should be directly below the shoulders. To avoid unnecessary strain on the shoulders, place your elbows directly under your shoulder joints.

 

FEET

In the plank position, it is necessary to lean on the feet at a distance slightly less than the width of the hips. If you can, try to bring your feet closer, but it will be harder to keep your balance, which will increase the pressure on the abdominal muscles.

 

How long should the plank be done and how often should it be repeated?

Stay in the plank position as long as you can, but don’t overdo it, especially if you are a beginner. 10 seconds is enough to start. As a rule, people with different physical fitness stay in this position for 10 seconds to 2 minutes. If you want to repeat this exercise, take a break for a few minutes and then repeat the plank 3-5 times. If you are a beginner, do not try to break the record, start slowly, listen to your body, work as much as you like, and gradually increase the time. Your body and muscles will be grateful for that.

 

Do a plank for children’s packages!

Besides doing a lot of good for your body by performing a plank, now by doing it, you also have the opportunity to join the Magnall Challenge, which combines three important things for all of us: health, physical activity, and above all humanity!

Here’s what it’s all about: We invite you to share a video on your Instagram profile where you do a plank exercise (endurance) for at least 15 seconds with #Magnallizazov, in the period from December 1st to 20th, where daily prizes and 15 first Magnall prizes are waiting for you. The most wonderful thing is that for every 10 registered participants in the challenge, we donate 1 package to children in the department of the Neurosurgery Clinic.

What are you waiting for? Join us, and you can find out more about the whole challenge and the rules of participation on the Instagram profile @vise_od_magnezijuma !

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