Plank Workout: a mini circuit to be done at home or in the park.
The lack of time, the tiredness because of the working hours or the difficulty of going to the gym are just some of the excuses that we all use in order not to play sports but you start to feel the need to move and want to train to train? If too many commitments preclude you the opportunity to attend fitness centers, here is a mini-circuit (training for fixed stations to do in sequence without recovery) that is right for you. In this specific workout we would train the central area of our body, so -called "core" which is also the area of our stabilization. To do at home or at the park, at work during the lunch break, we can start moving in the right way and above all burn more calories and tone the body in a short time.
The exercise we adopt for this circuit is the Plank
The plank is one of the most complete exercises which, in addition to helping to prevent injuries and strengthen different muscle and joint groups, allows to obtain greater balance and improve posture. To derive all the benefits, it is good to remember that the plank must be practiced regularly and often.
What are the benefits of the plank?
The exercise requires a little physical strength and concentration but a little practice is enough to perform everything safe.
1. Greater muscle definition. Various muscle groups are involved like all abdominals and buttocks. This allows to obtain different benefits such as having a flat belly, greater stability and strength in daily gestures and greater resistance to physical efforts without neglecting the tone and aesthetic aspect that will surely benefit from it.
2. It improves posture and balance.
Muscles and strong joints allow to improve the body position. Once a good execution of the plank has been reached, the body will take a more beautiful and harmonious posture. The muscles around the spine are strengthened and contribute to correcting incorrect attitudes. Thanks to a more erect bearing you will seem higher and safer.
3. It can be practiced everywhere.
To train with the plank and its multiple variants, there is only a few enough space to relax the body on the ground.
4. It does not require specific equipment; The only thing you need is a mattiest mat and, of course, a lot of willpower.
Ready?
Let's start immediately with a little heating General, perhaps with jumps on site or a march always supported on the spot. If we have the opportunity to be outdoors or in a park, you can safely take a small walk of about 5-7 minutes and then start with training. Remember to move your arms in fluency and make small movements also on the cervical area.
Plank Workout Mini Circuit
1. Plank Place the forearms on the ground, with the elbows that will have to be below the shoulders level and the arms parallel to the body. Bring your legs back, leaning your feet on the tips. Now, lift the pelvis keeping your back straight and parallel to the floor. The hands are closed and with the gaze fixes a point in the hands. The abdomen plays a very important role in the exercise: keep your belly inside as you exhale and contract the buttocks. Finally, make sure that the body forms a straight line from the head to the heels and keep the position for 30 seconds.
2. Side Plank Knee Tuck: Lie on the side with your legs completely tense. Raise the pelvis using the elbow and the forearm so as to form a line straight from the shoulders on her ankles with the body. Keep the location and bring the knee to the chest by contracting the abdomen and without forcing the back. Repeat 10 times and then change side.
3. Plank Leg Raise: Starting from the initial position of the plank (see exercise 1) I counted the buttocks and raise the leg keeping my foot in a hammer. Always check the lower back of the back that must never be hinged. Repeat 10 times and change leg.
4.Leled Side Plank: Starting from the position of Side Plank (see 2) with the arm lying and with the hand resting on the ground (shoulder aligned on the elbow and elbow aligned with the Mado), keep the contraction on the side area of the bust by lifting and relaxing the upper free arm. Be careful not to inherit the back during the extension of the limb. Keep the location at least 20 seconds per side.
5.plank Arm Reach: From position 1 with the elbows on the ground try to maintain control in the central area of the bust (abdomen and back) and relax one arm at a time always keeping control for the entire ray of movement. Try to also perceive the work of the muscles around the spine. Repeat 10 times alternating your arms.
Once the circuit is finished, you can decide whether to rest 1 minute and then start again (only initial choice) or if repeat at least a second time without recovery. The advice is obviously to start with caution and then move on to two three laps below without breaks.
Thanks to this mini circuit, We activate the metabolism, we increase the calories burned and, as if that were not enough, we firm areas of the body that enhance our physical appearance. The workout was designed to make most of the body muscles work.
A valid contribution to the loss of fat mass in the abdominal area is the assumption of the Fat Burner Evolution Of Suisse Lab. 100% natural supplement that supports fat and sugar metabolism.
All supplements of the line Suisse Lab they are gluten and lactose -free, they do not contain caffeine or exciting agents and do not present contraindications
Remember to drink during physical activity and always consult a doctor or specialist before taking any training or food path.
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