Чудеса, которые планка сотворит с Вашим телом*

Вот новый вызов, который распространился на весь мир!

 

Главное средство для укрепления средней части тела — это упражнение стойки на локтях. Другое название: «планка».Как новичок, Вы, возможно, посчитаете такое упражнение слишком легким и просто проигнорируете его.

 

Упражнение «планка» уберет лишний жир из живота, укрепит внутренние и внешние мышцы спины и верхней части тела, ягодичные мышцы, а также ноги и руки.

В чем-то это упражнение напоминает те же отжимания. Но «планка» — упражнение статическое. Движений в нем нет и мышцы не будут здесь расширяться или сокращаться. Они будут усилены изнутри и станут более крепкими.

Задачей этого упражнения является постепенное увеличение времени, которое Вы тратите на него в течение 4-х недель. В первые дни Вы начинаете с 20-ти секунд, а под конец должны продержаться 4 минуты.

В конечном итоге, Ваше тело станет сильнее и красивее, мышцы будут выделяться, и Вы будете готовы к новым трудностям.

Вот полная инструкция, что и как надо делать:

  1. Для выполнения упражнения необходимо находиться в горизонтальной позиции.
  2. Верхняя часть тела должна держать прямую линию, когда Вы становитесь на локти и кончики пальцев ног.
  3. Втяните живот, голову держите прямо. Напрягите ягодицы и не отпускайте напряжение до конца подхода, равносильно перенесите вес тела на локти и ноги для поддержания баланса.
  4. Когда научитесь удерживать правильное положение, остается только потихоньку двигаться к ожидаемому результату в течение 28-ми дней.

Вот полный график:

    • День 1 — 20 секунд
    • День 2 — 20 секунд
    • День 3 — 30 секунд
    • День 4 — 30 секунд
    • День 5 — 40 секунд
    • День 6 — Отдых
    • День 7 — 45 секунд
    • День 8 — 45 секунд
    • День 9 — 60 секунд
    • День 10 — 60 секунд
    • День 11 — 60 секунд
    • День 12 — 90 секунд
    • День 13 — Отдых
    • День 14 — 90 секунд
    • День 15 — 90 секунд
    • День 16 — 120 секунд
    • День 17 — 120 секунд
    • День 18 — 150 секунд
    • День 19 — Отдых
    • День 20 — 150 секунд
    • День 21 — 150 секунд
    • День 22 — 180 секунд
    • День 23 — 180 секунд
    • День 24 — 210 секунд
    • День 25 — Отдых
    • День 26 — 210 секунд
    • День 27 — 240 секунд
    • День 28 — Держаться столько, сколько сможете
    • Во время начальных 20-ти секунд Вы заметите, что упражнение «планка» довольно-таки трудноватое. Но не сдавайтесь!

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154 мнения по “Чудеса, которые планка сотворит с Вашим телом*

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