The best app for android performing planks. Plank be stronger

Hello my dear readers! If you have a great desire to tone your body, become slimmer and fitter, lose a few pounds and reduce your waist, then a very simple exercise called the plank, as far as technique is concerned, will suit you. More and more often I see on the Internet that static classes give an incredible result. Plank for weight loss is becoming more and more popular every day, and positive reviews about its effectiveness, fitness sites and communities literally flooded. Today we’ll talk about what, in fact, this physical activity is, how to perform it correctly and what can be achieved.

Imagine, in just 2-5 minutes a day you can not only get in shape, but also strengthen the muscles of your back, abdomen, arms and hips. Unbelievable, but true! Regular exercise will give you an excellent result, the buttocks will become more toned and elastic. Many people think that these are just promises, how can you lose weight in 5 minutes a day, and even literally carve out a body? In order to understand everything, you need to understand the essence of the exercises.

But in fact, the plank is a static exercise, the purpose of which is to keep the muscles of the abdomen, arms, thighs, buttocks in tension. It is actually effective. And don't think it's very easy to do. Yes, in technical terms, nothing is particularly visible. No need to jump, run in a special way. Nothing but desire, your body and gender will be needed. The meaning of training is that the hands and toes rest on the floor, and the body, as it were, hangs above it. At the same time, it is necessary to comply correct technique so that instead of burning fat, you do not get injured. We will talk about this further.

When I first learned about these classes, I thought that it could be complicated and difficult. Just think, you need to hold out in a certain position for a few seconds. Yeah, my first attempt was super difficult. I wouldn't say I don't work at all. I like running, but the 30 second static exercise was still difficult for me. I completed it, but I lost 100 sweats.

Plank exercise: what are the advantages?

• You will not only tone your body, but also achieve significant results in losing weight. Due to the high tension that is created in the muscles during exercise, the metabolism improves, which undoubtedly leads to the loss of body fat.
• As I said above, the bar perfectly strengthens the muscles of the back, abdomen, arms and legs. The external, internal and transverse muscles of the press, the muscles of the front of the legs, the spine, and the buttocks are pumped.
• This is an excellent prevention of osteochondrosis. The risk of the disease is reduced in those who regularly perform the plank.
• Improvement in posture occurs due to the same strengthening of the back muscles.
• During classes, the muscles of the thighs are involved, and this problem area many women. Hated by many women, cellulite most often makes itself felt in this area of ​​the body. Therefore, such exercises are another effective method fight against orange peel.
• The rhythm of life does not allow many people to waste time in gyms and play sports under the control of coaches. The plank for weight loss is a great opportunity to put yourself in order at home, while spending a minimum of time and equipment that you don’t even need. Spent 2-5 minutes a day will bring a guaranteed result.

Cons of exercise plank for weight loss

Cons of this type physical activity actually doesn't exist. The only thing that can be noted is pain in the muscles and body after the first classes. But this applies to any sport, if a person is just starting to get acquainted with physical activity. Regular classes, warm baths and massage will quickly solve this problem.

How to do plank exercise. Rookie Mistakes

In order for the exercises to be effective, the body to tone up, and the extra pounds to go away, it is necessary to perform classes adhering to certain rules. There are not many of them, but, nevertheless, they are very important. The lack of results can only be attributed to wrong technique execution, so be sure to pay attention to it.

1. Remember to keep your body straight while exercising. The buttocks should be tightened, the stomach is tense, do not lower or raise the hips. Legs, buttocks and back should be on the same line. If you relax even a little bit one of the parts of the body, then everything will go downhill - the hips will bend, the back too.
2. Stretch your legs during exercise, do not bend.
3. Keep your head in line with your body.
4. If you are performing the plank on outstretched arms, then the hands should be under the shoulders at shoulder width. Thus, you protect yourself from injury.
5. If you have just started learning static exercises, do not rush and do not strive to fulfill the norm that is superfluous to you. Start doing each exercise from 15 seconds, gradually, day after day, increasing the time. Thus, your body will gradually get used to the loads.

plank for weight loss

More than once I have already said that the plank is a great opportunity to get rid of the stomach and bring your weight back to normal. Although this species physical activity is very effective and efficient, you will not be able to achieve your goal if you do not follow a few rules. They are mainly about nutrition. Indeed, in case of gluttony, eating pies and pies at night or before bedtime, hobbies for soda and chips, no super-efficient sports will help.

It is important to understand that, first of all, you need to take care of the quality of your own.

• First, always eat breakfast.
• Secondly, .
• Thirdly, eat 5-6 times a day in small portions of 200-250 ml.
• Fourth, do not eat 3 hours before bedtime.
• Fifth, cook food at home, prepared food is not the best option for weight loss due to the huge amount, additives and fat. Instead of soda, cook compotes, kissels, instead of hamburgers, cook and so on.

These simple rules, along with statics, will help you in the fight against overweight and improve your overall health.

Plank types

There are several types of planks. Which one to choose is up to you, but consider the degree of your physical fitness. Beginners are best to start with the classic version.

Classic variant

• To do this, lie on your stomach.
• Bend your elbows at an angle of 90 degrees and take emphasis on your elbows. They should be on the floor with their shoulders.
• Spread your legs a little and lean on the tip of the foot.
• Head, back and legs in one line.
• Tighten your buttocks and tighten your abdominal muscles.

For beginners, this kind of exercise is considered the easiest than the rest. Therefore, I advise you to start by trying to perform the classic bar.

Straight arm plank

• Lie on your stomach.
• Stretch your arms so that your wrists and hand form a right angle.
• The wrists are under the shoulders at a distance of their width. The heels are slightly raised.
• Do not bend under any circumstances. Keep your body straight, tensing your buttocks and stomach.

side plank

This exercise is considered difficult, since the support goes only to 2 points. Here, in addition to strength and endurance, you also need to keep your balance, which will be difficult for the inexperienced.

• Lie on your side.
• Place your elbow so that it is under your shoulder.
• Draw your legs in and join them together.
• Place your free hand on your thigh or lift it up.

Back plank

Another type of exercise that, judging by the reviews, is excellent for fighting cellulite and extra pounds in the lower part of the body. Well, if you want to tighten your ass, then this kind of exercise will do an excellent job with this task.

• Lie on your back.
• Rise up and place your hands so that your wrists are under your shoulders.
• Lean on your heels and stretch your legs forward.
• Do not lower your hips, but try to keep them in a straight line with your legs.
• But, and if you want to pump up your calves, then you should not pull your socks forward.

Complicated planks

Each of the previous types of exercises can be complicated, thereby getting more stress on the body. This option is suitable for already trained individuals who have been playing sports for more than one day.

For example, you can improve the bar on outstretched arms like this:

And the classic pose is like this:

Training program "Plank for weight loss"

And so, now you know how to properly perform workouts without mistakes and get the maximum result. I am sure that they will bring incomparable health benefits and play a huge role in losing weight. But the last but not least question remains regarding the training program. It is very important in this matter to find a suitable mode and amount of physical activity.

For example, if an inexperienced person starts exercising immediately from 1 minute, but the next day he will face a fiasco, as the muscles will ache from pain and there will be no question of repeating the exercises.

Therefore, I offer you a program of classes that are suitable for beginners. Its essence is to bring the total exercise for a month to 5 minutes. And you need to start small, with just 20 seconds. Day after day, the time of classes will increase, the body will gradually get used to the loads.

As for the type of bar, as I said, you can start with the classic one, then move on to more complex training options, for example, combine them with each other. Thus, classes will become more diverse and effective.

And in order to have fun, turn on the music louder or put on headphones.))

That's all for today. I hope the article was useful and interesting for you! Write your comments and leave feedback. See you soon!

The latter is most likely the result of my runs)

Today I set myself ambitious goals - a bar of 5 minutes per month.

This plank and core muscles have already buzzed all the ears of HLS and PPshniks. And I'm still not in the subject, loshara just. Well, I will master this bar, and even very quickly and immediately reach 5 minutes in a month!I post the results here.

So, despite the fact that I have been running successfully for a long time, I have not been in the trend for a long time, because there is nothing to brag about when talking about the bar. Neither about minutes, nor about poses - I have nothing to say! I shut up and immediately lose any authority, because "... without a bar, you are not even an athlete, you are NOBODY!"

No sooner said than done:

I immediately install four applications from Google Play that promise to teach me the magical magic of the plank,

I test them for one day and choose the optimal one - “PLANK - fitness timer”,

I set a goal - 5 minutes at the end of the month of classes, perform exercises and monitor progress.

I share the result after a month.

By the way, I also hope to reduce the percentage of fat a little by the summer - after all static bar burns MORE calories than classic crunches.

Now more about the application.

In a nutshell, if, then the program is an illustrated stopwatch with the ability to record completed exercises in memory. The pictures are quite clear. Convenient exercise start menu and very clear settings.

The plank is a very popular exercise that allows you to get in shape at home. Just a few minutes a day, and your muscles will become stronger, and general state will improve. For those who have been in good shape for a long time - we recommend trying a combination of a series of different poses- this will allow you to load and work out those muscles that are not affected by a regular plank. Our fitness timer is an indispensable assistant for home workouts.

Program features:

Saving the history of exercises,

Plotting with various types sorting (months, weeks, days),

Possibility to delete a separate record about exercises (for example, erroneous execution / entering into statistics),

Setting the pause time between exercises and at the beginning,

MY FAVORITE - setting the daily exercise reminder time - DON'T FORGET AND DON'T SLEEP IT OUT!

Creating your own sets - combinations of planks with setting the exercise time and pause time.

And there are enough types of planks in the program:

Beginners are advised to start with 10 seconds. I got 30 seconds the first time and I quickly switched to a combination of a regular plank and a plank on my elbows (half a minute each exercise).

What bonus will I get as a result - strengthening the muscles of the back, which is very important for me and my lumbar hernia. Because treating a hernia / relieving inflammation, as I did before (with an iplicator and a lap) is one thing, but preventing pain is another and more important.

The main advantage of the application is simplicity! Nothing superfluous, everything is intuitive. And most importantly, it gives motivation very well!

Now it has become too easy for me compared to what it was a week ago. I start to do the bar not once, but three times a day.

So, "see you" on March 16, that is, for the remaining two weeks "bleed from the nose", but I have to stand in the plank for 5 minutes at a time!

UPDATE: So, today is March 16 and I got it - exactly a month and 32 lessons(one a day, but I did a couple of times and twice a day) to get from 30 seconds plank up to 5 minutes. Yesterday I solemnly defended the bar for 5 minutes! I'm proud of myself!...

Results: I definitely became more embossed. And yes, I saw these most notorious cubes on the stomach. I'm going to take a photo shoot with them today.

The hernia has not bothered me for this month. I can’t say that this is only the merit of the bar, but the bar obviously did not harm the hernia.

I did not miss a single day, the application is very disciplined. And I never used the pause button.

Weight ... I can’t say anything here, because at the beginning of the reporting month I didn’t weigh myself, but weight is the last thing I’m interested in, there are no problems with it - the quality of the body and relief are more important to me. That is why, after seeing what the bar did to my abs, I decided that I needed to move on, I continue to do the bar every day, over lower press still need to work.

Just think ... a couple of minutes a day and here they are cubes. No crunches or leg lifts...

I didn’t even come close to the hall!

How timely I met this application - there are still two months before the summer, which means I will be completely ready for the summer!

- a wonderful program that allows you to monitor your physical condition and do it on high level. It is in this program that you can find many exercises that are collectively known as planks. These are such static exercises that help very well to keep all the muscles of the body in good shape. Therefore, they are great for all people, regardless of their age.

Also, these exercises will allow you to achieve optimal weight or say in a simple way - to lose weight. By increasing the overall muscle tone, you can get an incredible improvement in well-being. That is why this application is a unique complex that will give you real results. Feel free to start downloading the application to your smartphones, because the program is completely in Russian.

As you can see from the screenshots, the application will first test your physical condition. Based on it, the application will make a calculation and create your individual program workouts. All exercises will be categorized and there will be a countdown. Therefore, it will not be difficult for you to keep track of the execution time. Also, the program is able to independently remind you of the start of a workout every day. Start taking care of your physical form right now, because doing it with this application is not at all difficult.

The effectiveness of training will depend only on your contribution.

Introduction:

The plank is a well-known exercise and one of the most effective, because it involves not one, but several muscle groups at once and requires good endurance. The application “” is not the only one of its kind, but your entire workout will be built on your primary indicator. It is enough to devote about 5-10 minutes a day to this exercise and you will feel a significant improvement in the back muscles, posture straightening and good muscle tone. Besides, this exercise It has a very positive effect on the muscles of the back, making them more resistant to injury.

Functional:

When you first start, get ready to perform a standard plank and try to hold out as long as possible. After that, you can safely press the workout and perform other types of planks, following the instructions that are indicated for each exercise. The exercise time is automatically selected for each exercise, so it's up to you to press Start and get ready to perform. Between each exercise, you can rest as much as you like, and then proceed to next exercise. Don't worry, the screen won't turn off during class.

Results:

In the settings, you can turn on reminders and change the text of these reminders, as well as select the time when they will be sent. Let's summarize: "" will help to effectively and efficiently perform a well-known exercise, and if you approach this with great diligence, then the result will be excellent. Happy using!

Plank. Get Stronger is a more than useful fitness app for Android for those who want to focus on plank exercises in their workouts or don't mind including a separate daily plank block in their routine. Plank advocates claim that even the laziest athlete can build abs, arms, legs, and other parts of the body with just one exercise, variations, and the right approach. I have been looking for this kind of application for a long time and was satisfied with this functionality. What do developers offer us? Let's look inside the health system and sports training a la plank.

For those who are far from the word "bar", I would like to clarify that this is a kind of exercise, the main load of which falls on the press and abdominal muscles. But far from only this, the benefits of the bar are limited. During the lesson, the muscles of the whole body are also involved, allowing you to pump especially effectively. shoulder girdle, back and, of course, the stomach. Depending on the type of strap, more are involved different groups muscles. A variety of poses and loads is one of the main advantages of the plank over other exercises. Ease of implementation and no need for auxiliary items, as well as a small amount of space for classes - this is the second tangible plus. What’s more, the plank doesn’t actually require any prior preparation. Even with the busiest working day, a person of almost any age and level physical training can find time and energy for a small break for the plank.

But let's now directly about the application itself. Inside the program you will find detailed instructions for each exercise. So, standing at an emphasis lying on our hands and feet and stretching out in one stretched string, we fix the body in statics and thus stand as much as personal training and endurance will allow. Before starting the workout, you need to select those poses from the list that we will perform during the next approach. The application is also designed to help in performing the exercise by timing - here we ourselves choose the time for each individual approach and a bunch of exercises. Then you need to select the time for preparation, the number of approaches, and then press the "start" button. Everything is really as easy as it seems. And difficulties can appear only at the moment when you want to increase the training time, the number of exercises themselves, approaches and their level of complexity.

The application, among other things, is convenient in that it saves the entire history of your personal training, displays all this information in the form of a visual graph, and also allows you to set reminders that are designed to motivate you to exercise. next lessons. The application still occasionally encounters minor lags and crashes. But the developers quickly respond to all feedback and wishes, so there is hope that very soon everything will work without any hitches. Of the additional advantages, I would like to note the possibility of automatic alternation of easy and difficult days, according to the chosen program, as well as daily random exercises. Surprise, even in sports, remains a surprise and always makes you cheer up a little. In my opinion, a horizontal screen display mode would not hurt, which would look harmonious on a tablet.