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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Find out what time is an indicator of excellent preparation. And at the end of the article - a little competition!
Plank for beginners
If you are just starting out, 30 seconds of the plank should be enough. On the first day, do four sets of 30 seconds each and try to add a few seconds to the set each day.
Do not chase time until you learn how to hold the correct position.
The shoulders should be positioned above the hands (above the elbows if you are doing a plank on the forearms), the legs should be straight, the lower back should not sag. In the plank, you need to maintain strong tension, squeeze the buttocks and twist the pelvis forward, towards the arms.
If after 20 seconds you relax your buttocks and your lower back starts to "fall through", there is no point in keeping the bar longer. It's best to rest for a minute and then do the bar again with perfect technique.
Plank for advanced
Dr. Stuart McGill, back biomechanics specialist, claims 3 Fitness Tests You Should Be Able to Pass that 2 minutes is a great goal for a standard forearm plank. If you can maintain the correct position during this time, then you have strong core muscles.
A student study of Fitness Norms for the Plank Exercise at Linfield College with 168 volunteers showed that female students can hold the plank for an average of 1 minute 30 seconds, and students can hold the plank for an average of 1 minute and 46 seconds. Based on this data, the researchers concluded that staying longer than 2 minutes is an excellent result.
Of course, this is not an absolute record for a trained person.
In 2016, Mao Weidong from China set the Longest time in an abdominal plank position the world record for the elbow plank - 8 hours and 1 minute. The record among women was set by the Longest time in an abdominal plank position (female) in 2015 by Maria Kalimera - 3 hours and 31 minutes.
Once you reach the 2 minute mark, you can increase the difficulty of the exercise: stand on one arm and leg, add movement, resistance, weight on your back, and more. You can do a different kind of plank at least every day, so you won't get bored with the exercise.
Of course, you can stop at the classic bar, bring your time to the maximum and set a new record, if not a world record, then at least a personal one. And in order not to be boring to do this, I propose to participate in the competition among the readers of Lifehacker.
Challenge from Lifehacker
I tried to stand in the forearm plank for as long as possible. The result was 3 minutes and 15 seconds. She began to tremble somewhere from 1, 5-2 minutes.
Upload your video boards in the comments to the article. I used the WodProof app with an on-screen timer. Let's see who will last the longest.
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