Good Lifestyle

PlankMight seems to be a relatively simple exercise that is easy to assay that you do not need any equipment and you can do it about. When this is done correctly, it's not just an excellent workout for your abdominals, but also a complete experience that activates every musclein of your body. You will be surprised how many people do not know how to do the board correctly. If your form is not correct when you do the board, you will just not reap the benefits of this exercise. Sohere there are a few things to keep in mind the next time you will be the board.

1. Where to start

It is best to start four-legged, with your hands planted on the floor slightly wider than the width of the shoulder. It is similar to the position you assume when you make pumps. Your back should be perfectly straight, no inclination or arcing involved. Then move your legs back one both of the position on your knees to stand up on your toes. Plant your toes firmly in the ground.

2. Pay attention to your hips

Many people forget to keep their hides hidden in the board. The idea is to tremble with curve the standing hips and so you do not see your back, do not lower them, but keep your body completely straight. Imagine trying to pull your navel to your spine.

3. Keep your buttocks lift

Many people rail it too high, but as we mentioned before it is aligned with your spine and fully engaged in the board. Sometimes it is best to make your board next to a mirror so you can see and correct your form to keep your body right.

4. Shoulders and neck

When you make the board stretch all your muscles and for a lot of people who means their shoulders tend to take up and disappear. Fight this instinct. Your shoulders are exposed to be lowered and your elongated neck, with your head being the line with your back, do not tilted. It is better to look like repeating two inches in front of your hands.

5. Do not forget to breathe

Doing the board correctly means that it will begin to feel difficult almost right away, and many people tend to hold their breath during the concentration. It's a common mistake but try to avoid it. Remember breathing. Take slow breaths, as if you draw from the air through a straw and let it go out slowly as if you try to do the sound "shhh". Slow and controlled breathing is the key.

6. Edit according to your fitness level

Remember that there are several variations of boards. You can do it by putting your weight on your hands or forearms. A decline on an inclination. You can do it by pressing a bench - it's the easiest. You can also make it slightly more difficult by pressing a drug ball since your hands will be closer. If you feel it's too easy, you can always make it more difficult by lifting one leg at a time while keeping the rest of your right body. The hardest way to do the board is to raise your legs on a bench.

7. The variation is the key

Keep in mind that there are also different types of boards. You can make side planks on your elbow or hand, and it can also be made more difficult by reaching your other arm or lifting the upper leg. There is also the opposite board that is done upwards, with your body weight resting on your elbows or hands and heels with toes pointing upwards. And once you master that you can also try dynamic boards by lifting your arms and legs at a time or even do the walking board.