3 instant ways to improve your bar

Check yourself

The right fitness technique is everything! If you do something wrong, your exercise is not only ineffective but potentially harmful. Of course, in the case of the plank, you can hardly get injured, but it's better to do the exercise correctly, right?

So, here's the correct procedure:

Get into a lying position.
Bend your elbows and place your forearms on the floor so that they lie parallel to each other. Clench your palms into fists.
Straighten your body into a string, but do not overextend your neck and back.
Tighten your abs and glutes. These are the two main muscle groups that work in this exercise.
Hold the plank until the muscles start to burn. Look at the floor in front of you and do not lift your head up.

Time yourself

When making the bar, many do not hold it long enough. I do not argue, this is a hard exercise and sometimes the burning sensation becomes simply unbearable, but I am sure that you want to develop and become stronger. And for this you need to time the time and keep the bar a little longer each time.

Use the timer on your smartphone or watch to keep track of the time. I do not advise you to constantly keep your eyes on the timer, as every second will seem like an eternity.:)

Breathe

One tip that will dramatically improve your bar is to breathe. After the first 20 seconds, breathing correctly becomes more and more important. At first, it will be quite difficult to pay attention to breathing, but after a while you will realize that by breathing in and out correctly, you can significantly increase the time in the plank.

At rest, we breathe 12 times a minute. And under intense load, this number rises to 80! A good reason to start thinking about proper breathing.

The plank is a great way to diversify your workout. And remembering the sensations that accompany this exercise, I want to repeat it over and over again. And you?