Plank or board is one of the most popular exercises. No equipment is required for its performance, it is only necessary to perform it properly and to have continuity.
When performing a plan, we maximally use the stomach muscles, and if we do and stretch the back muscles, its effect will be visible in that part of the body.
Although we rely on our hands, most of the loads are suffering from the abdominal muscles because they maintain the body in that position.
For this exercise to show results, the most important is how long we hold the body in the plank position. Depending on the condition, we should keep the body in between 10 and 60 seconds in the plank position.
When performing the plan, we should strive to make three planks of 60 seconds in a row. It’s okay to start with shorter stretches until you get the condition.
If it is easier to work with shorter planks, it is recommended that you hold the board for 10 seconds, then rest for 5 to 10 seconds, then repeat the 10-second board and repeat 3-6 times.
It is believed that in this way you reach almost the same result as when you hold the board 30-60 seconds.
If you can easily endure one minute on the plan, you can increase the weight of exercise by increasing compression of the abdominal muscles, gluteus and quadriceps. It is important not to force yourself and not to keep the board longer than you can.
Excessive strain to withstand the position of the planks can greatly overload the lower lumbar part of the back. As you tire, the lumbar part of the back begins to bend, which increases the risk of injury.
When properly doing the board can help you to tighten almost the entire body.