The plank (also known as plank ) is the finest body posture for training your abs, back, legs, arms, and buttocks while also increasing your stability. Another reason it outperforms other strength training methods? It’s incredibly adaptable; you may make it more challenging by adding more exercises to raise your heart rate.
How about we propose a 21-day challenge? Do you dare to follow him?
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The strategy is as follows: each week, begin with the first exercise and repeat it until you have perfected it. Then go on to the next activity. Practice at your own speed and ability level, but make sure you do something every day to finish the progression by the end of the week.
Week 1
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Fix your posture: ” With planks, you either get the posture right or you’ll break the exercise ,” says David Kirsc, New York City’s famous celebrity trainer. Your body should form a straight line from head to heels.
Perfect Your Posture: Position your forearms (or hands, if you like) precisely behind your shoulders while lying on your stomach. Squeeze your glutes and rest the rest of your body on your toes. For 5 to 10 seconds, stay in this position.
Start the timer: Hold the iron for 20-30 seconds or more. If you need to rest, lower your knees to the ground for a few seconds.
week 2
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Resistance push: Stop and reset if you have any small back or shoulder pain as you begin to maintain your plank for extended periods of time, or if your butt points toward the ceiling.
Master all 30: Hold the plank for half a minute without resting.
Add 15: Hold the plank for 30 seconds, then rest by coming to “all fours” in a low position for five seconds. Go back to the plank and hold it for another 15 seconds or more.
The 1-Minute Mark: Hold the plank for 45 seconds, then drop to all fours and do another 15-30 second plank.
Going for 90: Hold the plank for at least a minute. Rest on all fours, then stay in another plank for 30 seconds.
week 3
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Stay Up: Try the following variations individually (do each for one minute).
Move center of gravity: Lower your right hip till your right thigh grazes the ground from a forearm plank. Return to the starting position and repeat with the left side. Throughout the workout, keep repeating the movement.
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Test your balance: Extend your right arm out in front of you, parallel to the ground. Return to center, then extend your left arm. Repeat with the right leg and with the left leg.
Increase the difficulty: Start with a plank with your forearms. Press up with your right hand, then your left. Return to your right forearm, then your left. Repeat the pattern, alternating the starting arm.
If you manage to complete this 21 day plank workout you will get an absolutely stunning abs and be in top shape!
Please SHARE this important health information with your friends and family. Thank you!
Source:https://www.conocersalud.com/
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