Exercise plate is one of the best abdominal exercises, which also help in training the back muscles. Is also using arms and legs, thus strengthening and building muscles, arms and legs also. It takes stamina to perform this exercise, and it is recommended that beginners should first obtain the other basic exercises, abdominal and back training before the board. It is also necessary for proper posture while performing routine practice board to prevent damage to muscles and the best from these exercises.
Plank exercise variations
Given below are several exercises that you can include in your exercise routine to build power to drive big belly, back to stabilize and even muscles.
Plank basic exercise: Place a mat with your forearms and hands on the floor. Then push the soil to rest and picked up the toes and elbows. Make sure you keep your back flat on a straight line from head to heel. You can prevent AB pelvis muscles and stick your ass in the air or sagging in the middle. Hold this position for 20 seconds, then down and do three repetitions. How can you gain more energy, hold the position more and more reps. If you find this exercise very difficult, then you do this exercise in balancing the body on the hands, elbows instead.
Side Plank Exercise: To perform the plank exercise effects, on the one side are, by your right hand on the floor or a mat. People who may be new in this exercise her elbow. Then get up to a plate with his right hand right and left arm at your side, which may form will be placed on the hip. Hold this position for 20 seconds and do 3-5 reps. Repeat the exercise on the other side of the body. Make sure you keep your body together in a straight line and abdominal muscles, while the side plank position. Read more on weight training.
Isometric Plank Exercise: To perform this exercise, half board and make the basic plank position and balance your body on the elbows and knees, keeping your body always in a straight line. Keep your feet in the air, and the balance of your body just on the elbows and knees. Then hold the position for 25 seconds and perform five repetitions.
Plank with leg lift exercise: This exercise is similar to the motherboard power exercise. Lie on the mat, resting his elbows and feet. Then stand up, keep your body straight at the elbows and toes. Then, slowly lift your foot off the ground for 3 seconds, then slowly you walk on the floor and repeat with other leg. Carry 2-3 sets of 10 repetitions.
Plank with Arm Lift: To perform this exercise on the floor keeping your hands and forearms on the floor, then you increase your awareness on your toes and resting the elbow. Keep your body straight and buttocks and abdomen contract, then slowly shift the weight to the right forearm and left arm extended in front of you. Hold this position for 3 seconds and slowly bring your arm back to starting position. Repeat with other arm. Perform 2 sets of 8 reps of this exercise back board.
This was the year of the basic planks and beams exercise some advanced options. Thus forming an exercise routine to build muscle and a high resistance stabilizer. Make sure that your posture straight and contract your abdominal and back muscles, while the plank position.
Flat Stomach Exercises For Women - Abs Workouts
