If you like to get your body in perfect shape, try this challenge and make your body fit. This single exercise can help you to achieve this goal.
One of the most effective exercises if you want to strengthen the central part of your body is called plank.
It means maintaining of the push-up position, so the muscles can act in similar way as while doing push-ups.
Beginners often think that this exercise is too simple and they skip it. What they don’t know is that plank is the most powerful exercise that will firm the muscles on the buttocks, arms and legs.
It burns more fat accumulations than sit-ups, firming the internal and external muscles of the back and the central part of the body.
The Plank Challenge is intended to be finished in four weeks, continuously expanded while time passes by.
The first step of this challenge is to hold the plank position for 20 seconds, and the final goal is to implement four minutes non-paused plank.
At the end, your muscles will be uplifted and your body will be stronger and eager to do tougher challenges.
Correct Plank Position
The right position for this exercise is crucial. When you get yourself on your elbows and bend down on your toes, it is very important for your upper body to be positioned in straight line.
Make sure your body is in the proper position and the neck and head are in straight line with your back.
Breathe deeply with the abdominal muscles. Your weight should be dispersed on the elbows and the feet with the goal that you can strain the glutes notwithstanding improve the equalization.
- Day1: 20 seconds
- Day 2: 20 seconds
- Day 3: 30 seconds
- Day 4: 30 seconds
- Day 5: 40 seconds
- Day 6: rest
- Day 7: 45 seconds
- Day 8: 45 seconds
- Day 9: 60 seconds
- Day 10: 60 seconds
- Day 11: 60 seconds
- Day 12: 90 seconds
- Day 13: rest
- Day 14: 90 seconds
- Day 15: 90 seconds
- Day 16: 120 seconds
- Day 17: 120 seconds
- Day 18: 150 seconds
- Day 19: rest
- Day 20: 150 seconds
- Day 21: 150 seconds
- Day 22: 180 seconds
- Day 23: 180 seconds
- Day 24: 210 seconds
- Day 25: rest
- Day 26: 210 seconds
- Day 27: 240 seconds
- Day 28: as long as you can
Plank is a demanding exercise that requires a lot of effort. You will feel it within the first twenty seconds.
If you intend to act only on particular parts of the body, you should implement different types of challenges which are based on similar principle, but implementing other workouts.
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