Planks, also known as static soil inhalation, is a very popular exercise for body weight. If you don't want to say Plank is one of the most effective exercises you should do.
Why? Because it does not require you time or equipment but gives the opportunity to achieve impressive results quickly.
Abdominal muscle is the only muscle group in our body that is not associated with bone. This means that it must support the entire back and spine, and as such it plays an important role in preventing injury . However, to perform this function successfully, our core abdominal muscles must be strong and be exercised on a regular basis. All of that means that Planks every day is a great way to enhance and support the spine a lot.
Now, let's start to see what happens when you practice Planks every day, this is the same movement as sniffing, but you don't need to fold your hands up and down but just stay that way for 10-30 seconds.
Planks is exactly an ideal exercise for abdominal muscles because it mobilizes all major core muscle groups including horizontal abdominal muscles, vertical abdominal muscles, external skewers, and buttocks. The importance of strengthening each muscle group cannot be underestimated, because they all serve and have their own mission. If you enhance these muscle groups you will notice:
Horizontal abdominal muscles : increase the ability to lift heavier weights.
Straight abdominal muscles : improve athletic performance especially in the subject to jump. This muscle group also gives you what everyone craves: 6-pack belly.
Mechanical oblique : enhance the capacity to fold and twist the waist.
Buttocks : support the back and also an effective charm weapon.
Performing Plank movements is a muscle building exercise lesson without much pressure on the spine or hip. According to the American Gymnastics Council, doing this movement every day not only significantly reduces back pain but also supports it particularly well around the upper back.
Planks movement is a great way to challenge your whole body because doing it daily will burn more calories than other traditional movements such as belly bends. The muscles you strengthen through this exercise regularly every day will ensure you burn more energy, even when less active. This is especially important for office workers who spend most of their computer time. Even better, doing it 10 times a minute before or after work increases your metabolic rate and also keeps this plateau rate all day (and even during sleep).
Planks significantly improves the ability to stand upright and stabilize . Especially those who are hunchbacked, gait-shaped or women who want to be in shape with charming curves. By strengthening the body core in this exercise, you will be able to maintain proper posture at all times because the abdominal muscles have a great influence on the general condition of the neck, shoulders, chest and back.
Have you ever tried standing on one leg and found that you could not stand upright for a few seconds? It's not that you're drunk (unless you happen to be!), But rather because your abdominal muscles are not strong enough to keep you balanced. By improving balance from tilting posture and extended movements, you will increase performance in all types of sports activities.
This action has a useful effect to help you become flexible, because it trains and stretches muscle groups: shoulders, back, clavicle, hamstrings, feet and toes. And the posture of tilting the ground, it affects the slant muscles and the flexibility of the feet, helping you to stand and run better to support the whole body.
Breathing exercises have a special effect on our nerves, making them great in improving the overall mood . How ? Because it tightens muscle groups that cause stress and fatigue.
Imagine: You are sitting in a chair, at home or work, all day long, your thigh muscles start to tighten, your legs start to get heavy because of sitting for hours, blood circulation is poor, sympathetic Numbness in your legs, shoulders and back hunched down due to sitting down to your computer and desk all day. These are all situations that stress the muscles and nerves. And inhaling static soil not only relieves stress, but it can also help with anxiety and depression, but be aware that you only find it effective when you do it as a daily routine.
Now, the last thing I will do is give you a typical sample exercise so you can get results in just 5-10 minutes a day.
Here is a great infographic of the best exercises for posture of static planking and evenly distributed to all abdominal muscles.
Are you ready to spend 5-10 minutes a day to become neat, active, agile, and most importantly: healthy? If you want to, then start putting Plank posture into an inevitable part of life!