Упражнение планка для похудения живота

Планка — это одно из лучших упражнений для похудения живота. Бытует мнение, чтобы похудеть в области живота, так сказать подкачать пресс нужно делать скручивание причем в больших количествах и быстром темпе. Но это не совсем так. Есть ряд упражнений которые направленны на проработку мышц кора, на подтягивание низа живота, уменьшение объема в талии. Как раз одним из таких упражнений и является планка.

Как упражнение планка прокачивает пресс?

Как я уже написал ранее, упражнение планка воздействует на мышцы кора и частности на внутреннюю поперечную мышцу пресса. Мышцы кора отвечают за стабилизацию таза, бедер и позвоночника. Поперечная мышца — это одна и мышц кора, которая отвечает за стабилизацию брюшной полости.
Бывает такое, особенно у мужчин огромный живот, вроде бы и не жир весит, а просто живот. Так вот, в этом случае ослаблена поперечная мышца пресса.
Упражнение планка
Планка — это не изолирующие упражнение — здесь работает не только поперечная мышца пресса, а так же и спина, и руки и плечи. Это скорее базовое упражнение которое относится к классу изометрических упражнений ( без движения суставов.)
Изометрические упражнения дают большую нагрузку на сердечно-сосудистую систему. По этому если у Вас есть проблемы в этом отношении, то рекомендуем воздержаться от такого вида упражнений.
Похожим упражнением для проработки мышц пресса так же являться Упражнение вакуум. Так же ранее мы давали очень крутой комплекс для прокачки пресса, он в статье Как накачать пресс.
Еще один момент в пользу планки — это то, что пресс прокачивается в статическом положении. Именно в статике жир горит намного быстрее чем во время обычных скручиваний.  Скручивание с большой амплитудой дают кубики, а это уже следующий этап прокачки пресса. Для того, что бы просушить и подтянуть живот это упражнений самое то.

Техника выполнения планки — или как правильно делать планку

Для максимального эффекта проработки мышц пресса необходимо выполнять упражнение правильно. В обычной своей массе люди не чувствуют положение своего тела в пространстве, по этому выполняйте планку напротив зеркала. Можно стать боком к зеркалу.
Примите положение упор лежа на локтях. Держите спину максимально ровно, так что бы можно было провести линию от головы до пят. Пресс держите напряженным и следите за тем что бы средняя часть не провисала и попа не выпячивалась вверх. Положение предплечь вертикально полу.
Техника выполнения планки
Удерживайте такое положение в течении 30 сек. Возможно вам покажется  что вы с легкостью сможете удерживать такое положение тела. Но на практике далеко не все могут сразу выполнить это упражнение.  Тренируйте планку постепенно, начиная с малого.
Если же у вас не достаточно сил мышечного корсета, то можно выполнять более облегченный вариант планки — на коленях. Если же на оборот и вы можете удерживать планку более 2-х мин — то переходите к более сложным вариантам выполнения планки. 
Планку так же приписывают для лечение проблем с позвоночником  Есть даже комплекс рассчитанный на 10 дней.
Комплекс планка на 10 дней для реабилитации

Виды планок

Когда вам уже классической планки не достаточно и вы решили что пора усложнять —  то есть еще несколько разновидностей выполнения планки. Придумать вариаций и комбинаций выполнения планки можно бесконечно много. В этой статье мы подобрали только 7, но и их я думаю будет вполне достаточно. Главное, что бы вы приняли решение работать над собой, прямо сегодня и решили подкорректировать свою фигуру.

Планка и отжимание

Это переход из положения планки на локтях в планку  в упоре лежа. Как показано на рисунке.
Планка с отжиманиями
Займите положение классической планки (А) далее перейдите в верхнее положение(С) через (В). Задержитесь в верхнем положении, и долее снова перейдите в нижнее положение, пауза. Это одно повторение. Выполняйте такое количество повторов в зависимости от вашей подготовки.

Планка с прыжком

Планка с подпрыгиваниями
Займите положение классической планки (А) и теперь слегка подпрыгнув займите положение (В). Следите чтоб положение тела не менялось. Быстро верните ноги в исходное положение.

Планка с выносом руки

Планка с выносом рук
Примите исходное положение классической планки (А). Далее вынесите и выпрямите одну руку в локте как показано на рисунке (В). Сделайте паузу в данной точке и затем проделайте то же самое с другой рукой. Выполняйте так определенное количество раз.

Переходящая планка

В этом виде планки нам необходимо будет переходить из обычной классической планки в боковую и наоборот.

Планка с поворотом

Займите положение классической планки(А). Перейдите на левую сторону, займите планку боком (В). Сделайте паузу 10 с. Далее перевернитесь на правый бок и выполните планку правым боком (С )  Пауза 10 с. Вернитесь в исходное положение.

Боковая планка с поворотом

Боковая планка с поворотом
Примите исходное положение планка боком, одна рука вверх. Далее выполняя скручивание туловища пропустите руку под торсом и поднимите обратно в исходное положение. Это один повтор. Далее перейдите на другу сторону и повторяйте так же само.

Планка с выпадом лягушка

Планка с выпадом лягушка
Исходное положение — упор лежа (А) Далее перенесете одну из ног вперед и поставьте ее как можно ближе к руке (В). Следите что бы бедра не провисали или не поднимались вверх. Далее вернитесь в исходное положение и так проделайте с другой ногой.

Планка на фитболе и скамье

Планка на фитболе и скамье

Этот вид планки наверное самый сложный и продвинутый. Во всяком случае дома его выполнить нельзя (Можно если конечно у вас  есть дома фитбол и скамья). Я бы сказал, что это уже скорее трюк цирковых эквилибристов нежели упражнение, но такое есть и если у вас очень высокий уровень подготовки, то можете смело побывать  исполнить.
Поставьте ноги на скамью, а предплечья на фитбол. Следите за тем что бы тело было ровным. Зафиксируйте такое положение тела на 60 с.

Комплекс упражнений планки на 30 дней для того, что бы ваш пресс стал очень красивым и подтянутым:
Планка на 30 дней
Работайте над собой, будьте красивыми, и я желаю, чтоб вы всегда добивались поставленной цели.
Если вы нашли ошибку, пожалуйста, выделите фрагмент текста и нажмите Ctrl+Enter.

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