Планка – упражнение для стального пресса

Сегодня мы расскажем о таком эффективном упражнении, как планка. Ты узнаешь о принципах ее выполнения, преимуществах и программе тренировок

Планка – упражнение для стального пресса

Стальной пресс – мечта многих мужчин. Наверняка, глядя на глянцевые мужские журналы, ты неоднократно мечтал о таком же. Сегодня мы расскажем о таком эффективном упражнении, как планка. Ты узнаешь о принципах ее выполнения, преимуществах и программе тренировок. Возможно, прочитав эту статью, твое желание станет реальностью.

Часто бывает так, что новички в спортзале сосредоточены только на стандартных упражнениях для укрепления мышц живота. Они усердно делают боковые скручивания на тренажерах или римских скамейках и не пытаются расширить варианты упражнений. Однако опытные бодибилдеры советуют не работать с прессом только по стандартным схемам. Ведь есть и другие нешаблонные упражнения, не уступающие по своей результативности. К таким упражнениям относится планка. С ее помощью можно существенно укрепить мышцы кора и корсет (мышечный) живота.

Следует отметить, что данное упражнение призвано не накачивать мышцы, а формировать их и укреплять. Поэтому «качки» не ставят планку в приоритет. Кроме того, планка не нацелена на определенную группу мышц. При ее выполнении крепчают все мышцы живота. Это статический тип упражнений. Мышцы напрягаются, но при этом отсутствуют движения.

Чем хороша планка?

Развивает и укрепляет физическую силу. Кроме мышц живота, с помощью планки можно укрепить шею, плечи, спину, бицепсы, ягодицы, бедра, икры и грудь.

Способствует улучшению осанки, убирает болевые ощущения у тех, у кого деятельность связана с сидячей работой.

Улучшает выносливость и концентрацию. Психологический аспект также имеет значение. Сможешь ли ты простоять в тренировочной позиции в течение определенного времени или сдашься?

Упражнение не предусматривает тренажеров, поэтому его можно выполнять в домашних условиях.

Разрабатывается растяжка. Мышцы становятся более подтянутыми. 

Прорабатываются мышцы всего тела. Планка для тела, безусловно, не проходит бесследно. Оно становится подтянутым и спортивным. Но не нужно забывать о дополнительных условиях – диета и кардио-тренировки. 

Планка – упражнение для стального пресса

Программа тренировки

Для успешного выполнения планки требуется совокупное напряжение мышц кора во время удерживания своей массы тела на руках. 

1 шаг. Можно выполнять в зале возле зеркальной стены или дома возле обычного зеркала. Возьми коврик для занятий спортом и прими на нем исходное положение.

2 шаг. Хорошенько вытяни свое тело. При этом опираться следует на носки стоп и локти с предплечьями (руки должны быть согнуты до угла в 90°). Плечи направь вниз и назад. 

3 шаг. Спину держи прямо, а мышцы живота напряги. Середина тела не должна провисать, а ягодицы – выпячиваться вверх.

4 шаг. В такой позиции следует находиться до одной минуты. Повторять планку рекомендуется от 3 до 5 раз подряд.

Данное упражнение часто рекомендуют для мышц спины. В таком случае планку следует делать курсом в течение 10 дней. Время в позиции должно составлять 30 с – 1,5 мин. 

Изначально многим может показаться, что это пустяковое упражнение. Но это неправда. Не каждый желающий моет делать планку даже в течение полминуты. Начинать делать упражнение следует с минимального времени (30 секунд), постепенно увеличивая его, используя следующие рекомендации:

— делать планку пару раз в день;

— делать также подтягивания и отжимания от пола;

— комбинировать планку со становой тягой и приседаниями;

— первое время лучше всего ориентироваться не на время, а на ощущения в теле.

Виды планки

Планка и отжимания от пола

Встань в позицию обычной планки. Подними тело с помощью рук максимально высоко. Ненадолго побудь в такой позиции, после чего вернись в исходное положение.

Планка – упражнение для стального пресса

Планка и прыжок

Займи исходную позицию, зафиксируй положение согнутых рук в локтях, а потом немного подпрыгни с разведением ног в стороны. Верхняя часть тела не должна при этом «болтаться».

Планка – упражнение для стального пресса

 

Планка и выпрямление руки

Выпрями одну руку параллельно телу, после этого вернись в изначальную позицию и вытяни другую руку. Повтори упражнение несколько раз. Для усложнения упражнения, одновременно с рукой поднимать противоположную ногу. 

Планка – упражнение для стального пресса

Планка с поворотами на бок

Из обычного положения в позиции планка повернись на бок (сделай боковую планку) и продержись так порядка 10 – 15 секунд. Далее повернись таким же образом на другой бок, задержись и вернись в первоначальную позицию. Сделай несколько таких повторов.

Планка – упражнение для стального пресса

Еще один вариант боковой планки

Сделай планку на боку. Руку, на которую не опираются, нужно поднять вверх, перпендикулярно полу. Потом заведи руку под торс и подними в изначальное положение. Повтори все действия на другом боку.

Планка – упражнение для стального пресса

Планка и выпад

Стань в планку на выпрямленных руках. Поочередно подтягивай к груди то правую, то левую ногу.

Планка – упражнение для стального пресса

Планка с применением мяча для фитнеса и скамейки

Поставь ноги на скамейку, а руки (предплечья) на большой мяч для фитнеса. Спина должна быть ровной. Побудь в таком положении одну минуту. 

Планка – упражнение для стального пресса

Все вышеописанные варианты планки можно выполнять с использованием фитнес-мяча.

Планка – упражнение для стального пресса

Выполнять все эти упражнения ты можешь в любой желаемой последовательности. Для достижения эффекта важна регулярность. Поэтому действуй! И у тебя будет пресс, о котором ты мечтаешь!

ЕЩЕ ПО ТЕМЕ

Планка – упражнение для стального пресса

Ошибки при тренировке пресса

Ошибки при тренировке пресса

Чаще всего именно с пресса мы начинаем свои спортивные подвиги. И чаще всего для нас именно пресс, становится самой проблемной зоной

Планка – упражнение для стального пресса

Скручивания на пресс

Скручивания на пресс

Относитесь к упражнениям на пресс очень серьёзно, иметь сильные мышцы живота — это необходимость для атлета, а не роскошь.

Планка – упражнение для стального пресса

Анатомия мышц живота

Анатомия мышц живота

Спортсмену очень важно знать строение мускулатуры, поэтому в данной статье рассмотрим одну из основных групп мускулатуры – мышцы пресса

Источник: menslife.com

36 комментариев

  1. I simply had to appreciate you once more. I am not sure the things that I might have worked on in the absence of the actual aspects discussed by you directly on such a subject. It was a challenging condition in my opinion, but understanding a specialised mode you treated that made me to cry over gladness. I am just grateful for your advice as well as expect you comprehend what an amazing job you have been carrying out teaching most people through your website. I’m certain you haven’t come across any of us.

  2. I wish to show my thanks to the writer just for rescuing me from such a issue. Because of surfing through the search engines and finding suggestions that were not helpful, I thought my entire life was over. Living without the presence of strategies to the difficulties you’ve sorted out by means of the posting is a serious case, as well as the kind that could have in a negative way damaged my career if I hadn’t discovered your site. Your know-how and kindness in handling all the pieces was important. I am not sure what I would have done if I hadn’t encountered such a subject like this. It’s possible to at this moment look forward to my future. Thanks so much for your skilled and sensible guide. I will not be reluctant to suggest the sites to any individual who would need recommendations on this situation.

  3. I precisely desired to thank you very much yet again. I am not sure what I would have followed without the suggestions discussed by you over this topic. It became a alarming crisis for me personally, however , viewing the very professional tactic you processed it took me to jump with delight. I’m grateful for this assistance and thus sincerely hope you are aware of a great job that you are putting in instructing people today with the aid of a web site. Probably you’ve never met any of us.

  4. I intended to draft you one little remark to help say thanks a lot again about the extraordinary methods you have documented on this page. It is quite unbelievably open-handed with you to allow publicly all many people could possibly have sold as an e-book to help make some profit for their own end, chiefly now that you might well have done it if you ever desired. These inspiring ideas likewise served as a good way to know that most people have similar desire the same as my own to grasp more in regard to this condition. I’m certain there are some more fun times in the future for those who view your blog post.

  5. I definitely wanted to jot down a simple word so as to appreciate you for the magnificent guidelines you are sharing here. My considerable internet look up has at the end of the day been compensated with professional details to write about with my best friends. I ‘d declare that many of us readers are really blessed to dwell in a superb website with so many outstanding people with interesting tricks. I feel very happy to have used your web page and look forward to tons of more excellent times reading here. Thank you again for a lot of things.

  6. I precisely wanted to thank you very much once again. I am not sure the things that I could possibly have sorted out without the entire pointers contributed by you over this area. It previously was an absolute fearsome condition in my circumstances, but finding out the very professional approach you handled it forced me to leap for delight. Extremely thankful for the help and thus wish you are aware of a great job you have been carrying out instructing many people using your web blog. Most likely you’ve never encountered any of us.

  7. I not to mention my guys came reading through the nice items on your web page and so all of the sudden I got a terrible suspicion I never thanked the website owner for those techniques. The young men were definitely so joyful to read them and have in actuality been loving them. I appreciate you for getting simply accommodating and also for considering certain amazing useful guides millions of individuals are really wanting to understand about. My personal sincere regret for not saying thanks to you sooner.

  8. My spouse and i got absolutely fortunate when Chris could finish up his homework through the precious recommendations he got through your blog. It’s not at all simplistic to simply possibly be handing out information and facts which often a number of people have been trying to sell. We really discover we now have the writer to be grateful to for this. The most important explanations you’ve made, the easy site navigation, the relationships you help create — it’s mostly terrific, and it is helping our son and the family feel that this situation is excellent, which is incredibly important. Thank you for all!

  9. I wish to show my appreciation to the writer for bailing me out of this problem. After browsing throughout the the web and getting ways that were not powerful, I figured my entire life was done. Being alive without the presence of solutions to the difficulties you have fixed by means of your main blog post is a serious case, as well as the kind which could have in a negative way affected my entire career if I hadn’t encountered your site. Your own personal expertise and kindness in dealing with every item was valuable. I am not sure what I would have done if I had not discovered such a step like this. I am able to at this point look ahead to my future. Thanks a lot very much for the high quality and amazing guide. I won’t hesitate to refer your web page to anybody who will need counselling on this problem.

  10. Thanks for your whole labor on this web site. My mom take interest in doing internet research and it’s really easy to understand why. I notice all concerning the lively method you deliver vital information by means of your website and even foster contribution from some other people on that topic plus our favorite daughter is truly studying a lot of things. Take advantage of the rest of the new year. You’re performing a remarkable job.

  11. I enjoy you because of all of your efforts on this web page. My niece loves going through research and it’s simple to grasp why. Most of us learn all about the dynamic means you deliver very important guidance through this website and as well as attract participation from the others on this idea plus our favorite child is without a doubt learning a lot of things. Enjoy the remaining portion of the year. Your conducting a dazzling job.

  12. I precisely needed to say thanks all over again. I’m not certain the things that I could possibly have followed in the absence of the actual creative ideas discussed by you regarding such a field. It absolutely was the daunting condition in my opinion, nevertheless observing this expert style you processed the issue forced me to cry with gladness. Extremely thankful for this service and believe you comprehend what a great job you’re putting in teaching the rest using your web page. I know that you haven’t come across any of us.

  13. I must express my appreciation to you for bailing me out of this type of issue. Right after looking throughout the search engines and getting strategies that were not beneficial, I figured my entire life was well over. Existing without the presence of solutions to the difficulties you have fixed through your main report is a crucial case, as well as the kind which could have negatively affected my entire career if I had not encountered the blog. Your capability and kindness in playing with all the stuff was precious. I don’t know what I would have done if I hadn’t encountered such a solution like this. I can also now relish my future. Thanks for your time so much for this high quality and result oriented guide. I won’t hesitate to propose the website to any person who should get recommendations about this area.

  14. Thanks so much for giving everyone an exceptionally wonderful opportunity to read articles and blog posts from this blog. It’s always very fantastic and stuffed with a good time for me personally and my office co-workers to visit your blog at the very least three times per week to read the newest stuff you have got. And indeed, I’m so certainly amazed with the impressive techniques you serve. Certain two points in this post are surely the simplest I have ever had.

  15. Thanks a lot for providing individuals with an extraordinarily nice possiblity to read in detail from this site. It is often very great and full of a great time for me personally and my office fellow workers to search the blog a minimum of thrice a week to find out the fresh stuff you have got. And of course, I am also certainly contented considering the sensational advice served by you. Certain 1 ideas on this page are without a doubt the most effective we have had.

  16. Needed to draft you the tiny note to be able to say thank you again on the awesome views you have contributed at this time. This has been pretty open-handed with people like you to offer without restraint exactly what numerous people would’ve distributed for an e book to earn some dough for their own end, even more so considering that you might have done it if you ever decided. Those pointers as well acted to provide a easy way to be sure that the rest have the same interest just like my own to know the truth great deal more around this problem. I’m sure there are some more fun occasions ahead for people who looked over your site.

  17. I would like to get across my love for your generosity giving support to individuals that really need guidance on this important study. Your special dedication to passing the message throughout appears to be particularly productive and has regularly permitted girls much like me to get to their endeavors. Your new warm and helpful help and advice means this much to me and especially to my colleagues. Thanks a ton; from everyone of us.

  18. I truly wanted to send a note so as to thank you for those great tips and tricks you are showing at this website. My prolonged internet investigation has finally been paid with reliable suggestions to talk about with my contacts. I would tell you that many of us visitors are very much endowed to live in a wonderful community with very many outstanding professionals with valuable techniques. I feel rather privileged to have encountered your entire web site and look forward to so many more fabulous moments reading here. Thanks a lot once more for all the details.

  19. I precisely desired to say thanks all over again. I am not sure the things I would have created in the absence of those suggestions shown by you concerning my area of interest. It truly was an absolute terrifying difficulty in my opinion, however , encountering the very professional manner you dealt with the issue made me to weep with joy. I am just grateful for your advice and in addition trust you find out what a great job that you are accomplishing teaching others through the use of your webpage. More than likely you have never come across any of us.

  20. I would like to voice my gratitude for your kindness giving support to men who absolutely need help on this one subject matter. Your very own commitment to getting the message across has been really useful and have regularly helped guys and women like me to get to their pursuits. The insightful help and advice means a whole lot to me and a whole lot more to my peers. Thank you; from all of us.

  21. I would like to voice my affection for your generosity in support of persons that need assistance with the niche. Your real dedication to passing the message up and down had become certainly invaluable and have constantly permitted some individuals just like me to get to their desired goals. Your amazing invaluable help entails a lot to me and much more to my fellow workers. Best wishes; from everyone of us.

  22. The subsequent time I learn a blog, I hope that it doesnt disappoint me as a lot as this one. I mean, I know it was my choice to learn, but I truly thought youd have one thing interesting to say. All I hear is a bunch of whining about one thing that you can repair when you werent too busy looking for attention.

  23. I enjoy you because of all of the work on this web site. My mum delights in setting aside time for investigation and it’s simple to grasp why. Almost all hear all concerning the lively way you present useful tricks on the blog and in addition strongly encourage response from other people on this matter so our simple princess is really learning a great deal. Take pleasure in the rest of the new year. You’re the one performing a superb job.

  24. I wanted to send a brief comment so as to appreciate you for those unique tricks you are showing on this website. My time intensive internet look up has at the end been paid with excellent insight to go over with my friends. I ‘d say that many of us website visitors are definitely fortunate to live in a good site with very many marvellous people with beneficial hints. I feel quite blessed to have encountered your entire web page and look forward to many more cool minutes reading here. Thanks once more for a lot of things.

  25. 401592 869214Admiring the time and energy you put into your blog and in depth details you offer. Its very good to come across a blog every once in a while that isnt the same old rehashed material. Amazing read! Ive bookmarked your web site and Im adding your RSS feeds to my Google account. 550032

Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *