Start preparing for the swim season is never too late. And to make it as fast as possible, it’s best to choose one of the most effective exercises and you will not wait long for the result.
Today we will talk about a reverse plan, a practice that is not as popular as a plain board, but is equally efficient and useful for the entire body.
If you’ve heard of Plank then you know that the essence of this exercise is to stay in the position you need to be – that is, the endurance of the endurance during which all the tight muscles are firm.
Reversing the board is a little different, because it also requires a slight downhill to the floor, but all in all, the exercise is very simple, and we believe that after the first few days it will become simpler for work.
Reverse plank is performed as follows:
Sit and lean on your palms, then tighten the abdominal wall and butt, and lift the hips from the ground. In this way, form a straight line from the shoulder to the heel, and stand in that position for 30 seconds.
If you are not in shape, start with a 15-second stand, then slowly lower your throat to the floor to put the body back in the stand. Repeat three to five times each day, first for 15 seconds, and how to keep shape, extend the duration of the 30-45-60 seconds. How much you can.
♦ Even after a few days, you will feel the first changes in the entire abdominal wall – all the abdominal muscles, shoulders, muscles, and the last leg of the leg.
♦ Tightened leg and butt. Compared to a regular board, the reverse blade loads more gluteal muscles.
♦ Improving metabolism. While you are in this position, calories are spent more than when performing dynamic exercises. It is apparent that, in most people who practice this exercise, there is practically no problem with metabolism.
♦ Flat spine. Rectangular plank guarantees improved posture, because during exercise, we use muscles that help keep the spine steady. This is especially important for those who work in the office.
♦ Release of pain and cramps in the back. If you work at least 3 to 4 times a week in a row, you will be free from back pain. This exercise efficiently employs all valid muscles.
♦ A smooth and tense stomach. And not just that. When performing exercises it is important not to lower the spindle, do not bend your head, your back should be flat. Rectangular plank not only strengthens the muscles of the arms, abdomen and legs, but also the muscles of the shoulder band.