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Do This 1 Exercise Without Movement To
Tighten Every Muscle And Get Rid Of The
Extra Weight
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One of the most effective and most popular exercises around the world. It
affects the abs, but also the muscles of the entire body. Always give it 5
minutes a day and you will be surprised by the results.
The essence of this exercise is to float above the floor for several
minutes, at least once a day, relying only on the hands and feet.
Undoubtedly, remaining in this position for 2-5 minutes is not an easy
task.
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(http://www.idealistrevolution.org/wpcontent/uploads/2015/03/1.png)At this point a large number of muscles
are activated. As a result of the exercise, you will have a strong back, tight
butt with no cellulite, shaped legs, flat stomach and beautiful hands.
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How To Exercise The Plank
Plank is a static exercise, it does not require any movement. Therefore,
it is very important to position your body properly.
Lie on the floor on your stomach down. Bend your elbows 90 degrees and
set in the lying position on your elbows. The body should form a straight
line from head to heels. Rely only on your forearms and the fingertips on
your feet. The elbows should be directly under your shoulders. Keep your
body as flat as possible, strain the abdominal muscles and do not relax.
Try not to lower your hips toward the floor.
Feet. Assemble them. It will be difficult to keep the balance that
will increase pressure on the abdominal muscles.
Legs. They should be straight and tight, otherwise, the pressure
in the right abdominal muscle, which reserves the lumbar spine,
will also be reduced.
Buttocks. Stretch and do not relax until the end of the exercise,
as this increases the activation of all muscles of the lower torso.
Lower back. The most important moment. For proper execution
of the exercise, your lower back should be flat. This means that
it must not be curved or dented. Imagine that your back
adheres tightly to the wall.
Stomach. Bring it in, and in such a position, try to even tuck it
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under the ribs. During the exercise hold your stomach in such a
position, but do not hold your breath.
Elbows. To avoid unnecessary burden on your shoulders, put
your elbows directly below the shoulder joints.
Hold this position as long as you can. To begin with, is enough for 10
seconds. As a rule, people with different physical readiness maintain this
1310
posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat
the
exercise. 5 repetitions will be enough. If you are a beginner, do not try
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to break the record, start slowly.
It45
is very important to do this exercise daily, preferably at the same time.
The Benefits Of The Plank
Exercise
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Toned buttocks. The exercise is focused on the gluteal muscles
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and hamstrings legs. So not only will you get the desired shape
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of the buttocks, but the cellulite will be gone also.
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Strong back. During the exercise, the lower back muscles are
active, also the shoulders and the neck part. So, this exercise
can serve as prevention for osteochondrosis in neck and lumbar
spine. In addition, frees the pain in the shoulders and between
the shoulder blades, which occurs as a result of carrying heavy
bags or long sitting at a desk.
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Tight attractive feet. The main burden of the exercise falls on
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the feet. It includes all the leg muscles from hip to the leaves.
chilling-portraits-fromThere is no room for concern if you feel a burning sensation in
15 Chilling Portraits
Enter the Worl
your muscles it is a sign that the muscles work.
from 19th Century
Richness
Stretched hands. It is quite obvious that together with the feet
Lunatic Asylums
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in this exercise, you are intensively training the hands. Half of
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the body weight is held on them.
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c=1298&key=6
Flat stomach. When the whole body is tense, it automatically
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trigger abdominal muscles, to the bottom, and side.
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