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Uploaded: Apr 01, 2018


Mp4 Work Out : 10 Things Happen When You Do Planks Every Day

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Although planking looks easy, its anything but! This incredibly popular exercise – which should be part of everyones workout routine – can seriously boost your fitness levels.
The basic plank requires no equipment, can be done virtually anywhere, engages multiple muscle groups simultaneously and benefits the whole body in a multitude of ways.
Keep reading to find out all the incredible things that will happen when you add planks to your daily regimen.

1. Your Core Strength Will Improve
One of the top benefits of doing planks regularly is that they strengthen the core – those muscles, bones, and joints that link the upper and lower body. Because we engage the core constantly during everyday life – when we lift, turn, reach and bend – its probably the most important area of the body to work on.
Successfully holding the plank position requires that you squeeze and engage all the main core muscle groups – the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. When core strength improves, everyday tasks become easier, we feel stronger and our athletic ability improves.

2. Youll Tone Up That Tummy
Forget counting crunches every day – they arent all that efficient when it comes to getting a flat and toned stomach anyway. A recent editorial in Navy Times, an independent publication that covers the U.S. Navy, also referred to sit-ups ‘an outdated exercise today viewed as a key cause of lower back injuries.
Instead, planks are the way to go! A study published in the Journal of Strength and Conditioning found that the plank provides 100% activation of your six-pack muscles whereas crunches only engage 64%.
Regular plank practice means your abdominal muscles will become stronger, and will tighten up. Plus, youll be toning other areas of your body too, giving you more bang for your buck.

3. Youll Strengthen Your Back
While some exercises to work the core can actually weaken and potentially injure the back (such as sit-ups or crunches), the plank will actually help to strengthen it. In particular, the upper back muscles become stronger.
Whats more, the plank is carried out whilst maintaining a neutral spine, eliminating the constant strain caused by flexing and extending of the spinal column.
According to the American Council on Exercise (ACE) because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.

4. You May Enjoy Increased Metabolism and Fat Burn
While doing a quick plank or two wont burn as much fat as cardiovascular exercises, its a more efficient way of burning fat. When you engage in strength training, your metabolic rate increases even after youve stopped exercising…something that doesnt happen with cardiovascular activity.
For every pound of muscle you gain, your body burns around 50 calories more per day. So, if you gain 10 pounds of muscle, you can burn up to 500 more calories per day than you did when you were weaker.

5. Youll Increase Flexibility and Lower Your Risk of Injury
Staying supple and limber throughout your lifespan is vital in order to prevent injury – which is why functional exercises that increase flexibility should be part of any well-rounded workout plan.
Performing certain simple exercises daily, including the plank, can offset some of the natural loss of elasticity of the muscles, tendons and ligaments that comes with age. It can be an especially useful tool for those who sit at a desk all day.
Planks work to increase or maintain flexibility by expanding and stretching the muscles around the shoulders, collarbone, shoulder blades, hamstrings and even the arches of the feet and toes.
To really limber up, consider adding in some side planks to your workout regimen. These stretch out the oblique muscles, particularly if you extend your arm up over your head in line with your body.

6. Youll Enjoy Better Bone and Joint Health
Physical activity doesnt just keep our heart healthy and our muscles toned – its vital for strong bones and supple joints.
In particular, weight-bearing exercises are key for bone health. These types of activities put stress on the bones attached to our muscles, stimulating them to rebuild themselves. Supporting your own body weight – as you do with the plank movement – is a fantastic weight bearing exercise which wont see you overdo it.
For more ways t




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