ПЛАНКА. ЧТО Она Действительно Даёт! + Как Правильно Делать.

💪 Get the training program — https://vladlitvinenko.com ✅ The program is tailored to your body parameters ✅ Your age, daily activity, and training experience are taken into account ✅ The program gradually becomes more challenging as your fitness level improves ✅ You will learn how to perform each exercise correctly, avoiding mistakes and injuries ✅ If you have any questions during the training, you will always receive answers personally from me. Vlad Litvinenko ● Certified trainer ● Certified participant in Nike and Reebok conventions ● Coach of the Adidas team for the international Adidas Creators Games competition for 3 seasons ● Author of 350+ informational videos and articles about training ● Ectomorph who naturally gained 25 kg of muscle mass (from 59 kg to 84 kg) with 9.2% body fat ● Experience of personal and Over 10 years of group training with clients 🎥 Learn more about the training programs:    • ЛУЧШИЕ ПРОГРАММЫ ТРЕНИРОВОК ДЛЯ СЖИГАНИЯ Ж...   If you have any questions, please message me: 📲 Telegram: t.me/vlad_litvinenko 📲 WhatsApp: wa.me/+79779217743 Hello, friends! What's the power of the plank, how to do it correctly, and what you need to know to not just hold it but to truly benefit from it – in this video! PLANK The plank is a shotgun exercise. It hits multiple targets with a single effort and engages almost every muscle in your body simultaneously. However, some muscles get worked more than others. These include the rectus abdominis, which we see as the six-pack, the external obliques, the serratus, the internal obliques and transverse abdominis, and the multifidus. These are the deep back muscles that help extend the spine. But what will all this give you in practice? WHAT DOES THE PLANK GIVE YOU? The plank strengthens muscles along the entire spinal column, which directly impacts your posture. It improves overall muscle tone, which in turn increases endurance. It trains the muscles that stabilize your posture. We'll go over plank variations a little later, and these determine which muscles are most involved. But the main ones are the shoulders, triceps, chest and back, the front of the thighs, and, with proper technique, the glutes. But most importantly, it's the core muscles that protect your internal organs. Plus, a strong stabilizer and core are important for safety and help with basic exercises, such as deadlifts or squats. It also strengthens the pelvic floor muscles. And having them trained is good because they support the pelvic organs, plus in men, these muscles are involved in achieving an erection. The plank itself is energy-intensive because it engages almost every muscle in the body, making it a good choice for your program if your goal is to lose fat. Finally, this exercise will help you define your abdominal muscles, highlighting your six-pack. This is provided you follow two principles: first, progress the load (we'll discuss how to do this a little later), and second, perform the exercise correctly. We'll focus on this right now. TECHNIQUE Get into a plank position on a comfortable surface. And do this so that your elbows are directly under your shoulders. Make sure your body is straight from head to heels. And now, a very important point: squeeze your glutes and tuck your pelvis underneath you. To understand, if you imagine yourself standing, try not to pull your butt back and make the exercise easier. Instead, tilt your pelvis forward. This will make two fundamental differences. First, you'll reduce the strain on your lumbar spine. Second, your abdominal muscles will contract further, increasing the effect of the exercise. Now, the second important point is to hold this position briefly. Try to reach your elbows back and your toes forward, without lifting your pelvis. This will maximize your abdominal tension. And what's important to understand here: the point of the plank isn't to hold it for long. The goal is to hold it while maintaining proper technique and maintaining tension in your muscles. Start with three sets, ranging from 20 to 40 seconds. Once you've gotten used to the exercise and this type of resistance is easy for you, it's important to progress it correctly. LOAD PROGRESSION The most common option is to increase the time of the set. This can be done for up to two minutes, three minutes, or even longer. Another method is to use additional weight. Most often, this is a plate placed on your back. By gradually increasing the weight, you also progress the load. And the third option is a modification...