How many seconds to do the bar. Exercises in the plank on the hands. The benefits, harms and effectiveness of the weight loss bar
The plank's versatility is amazing. Majority physical exercise focus on targeting specific muscle groups and ignore others, often leading to comical results. The bar allows you to evenly strengthen and heal the body, it does not leave neither the back nor the legs unattended.
1, 5, 10 minutes plank - what happens to the body?
Let's look at the beneficial effects of planks with a specific example. As a model for research, let's pay attention to the classic bar, because most beginners start working with it. Pay attention to the results depending on the duration of the sets. They will tell you how many minutes you need to stand in the bar to lose weight or work out the muscles.
1 minute
You read the instructions and learned the correct technique, got into a stance and were surprised to find treacherous shaking abs and shaking legs! This is not surprising - an unprepared person will very quickly get tired of the colossal stress directed at all muscle groups at once. But let's talk about pleasant things - in 1 minute in the bar, you burned 5 calories, flexed and surprised your muscles. The blood circulation has improved, the muscle corset is strengthened and receives more oxygen. Beginners should stop at this mark so as not to overextend unprepared muscles.
5 minutes
5 minutes of flawless plank is a result worthy of respect. During this time, you burned 25 calories, warmed up and strained every muscle fiber in your body. By the way, about the muscles. For 5 minutes in the rack, they should begin to "hammer", which signals that you have received sufficient load and can stop the exercise.
10 minutes
We sing a song to the madness of the brave! Standing on a plank for 10 minutes is an ordeal even for a trained body. You got rid of 50 "extra" calories, the abdominal muscles are working at full capacity, posture becomes smoother, and movement is more confident. It is worth stopping at this so as not to inadvertently damage the muscle fibers. That's all for today, rest, you deserve it!
Tip: do not chase the length of the approach. Short but regular exercise will do more benefits than long and tiring sessions.
Optimal exercise time
"How long do you need to keep the bar?" Is probably the most common question that fitness instructors or just experienced and trained people face. There is no definite answer to it, since the duration of the approach rests on the capabilities of your body - where someone can easily stand for 3 minutes, the other will not stand even 30 seconds. Soberly assessing your strengths, you will select the best option that brings not only benefits, but also pleasure.
We draw up a schedule for the month
Despite the fact that the duration of the approaches is selected individually, there are still general recommendations for a training schedule for a month. They consist in a gradual increase in the volume of training and their duration. Following this method, you will achieve excellent results and make your body stronger and more resilient. Let's start with the classic plank and short sets. Looking back at the end of the month, you will be surprised to find that you have increased the approach time several times.
Here's another example of a training schedule for a month (with rest on certain days):
| 1 day - 20 seconds | Day 16 - 2 minutes |
| 2 day - 20 seconds | Day 17 - 2 minutes |
| 3 day - 30 seconds | Day 18 - 2 minutes 30 seconds |
| 4 day - 30 seconds | Day 19 - rest |
| 5 day - 40 seconds | Day 20 - 2 minutes 30 seconds |
| Day 6 - rest | 21 days - 2 minutes 30 seconds |
| 7 day - 45 seconds | Day 22 - 3 minutes |
| 8 day - 45 seconds | Day 23 - 3 minutes |
| Day 9 - 1 minute | Day 24 - 3 minutes 30 seconds |
| 10 day - 1 minute | Day 25 - 3 minutes 30 seconds |
| 11 day - 1 minute | Day 26 - rest |
| 12 day - 1 minute 30 seconds | Day 27 - 4 minutes |
| Day 13 - Rest | Day 28 - 4 minutes |
| 14 day - 1 minute 30 seconds | Day 29 - 4 minutes 30 seconds |
| 15 day - 1 minute 30 seconds | 30 day - 5 minutes |
While you are in the plank, your body is working!
Do not create the illusion that the bar can replace the full range. sports exercise or save you the hassle of going to the gym. Relief muscles and a slender figure will have to be obtained with work and sweat, but know that the bar not only facilitates this process, but also turns it into a kind of game. By devoting a few minutes a day to the plank, you provide the body with an invaluable service, prevent diseases of the digestive and excretory systems, and also get rid of back pain. Standing in a plank in the morning or evening will not become a burdensome necessity for you. Remember that your health is your treasure, and sport is the best way to preserve it.
We offer you to watch videos with different types of dynamic bars:
Stunning results of performing the bar: before and after photos
The plank is a static exercise on the floor with an emphasis on your hands or forearms. The plank is considered one of the most effective ways to lift your belly and tighten your body. Is it really? Let's see what the benefits, advantages and harms of the bar are, how to do it correctly and how often, is the bar effective for losing weight? And we also offer you a unique selection: 45 exercise options with a bar in pictures!
Exercise plank: general information
The plank has long been a classic exercise not only in abdominal workouts, but also in general workouts for the whole body. This multifunctional exercise allows you to engage a large number of muscle groups, and at the same time does not require from you any additional equipment, or special skills, or a lot of experience. The plank can be practiced by both beginners and advanced practitioners. It is thanks to its practicality, efficiency and universal accessibility that the plank exercise has gained widespread popularity.
The plank engages the muscles of the upper and lower body, which means you will strengthen your body, making it elastic and fit. This exercise is especially useful for the development of the muscle corset (abdomen, back, buttocks). Strong muscle corset supports the back and spine , which means it helps to reduce the risk of injuries to the musculoskeletal system.
How to make the plank correctly?
Stand in a standing position on the floor - push-up position. Bend your elbows 90 degrees and place your weight on your forearms. Your whole body should form one straight line, your belly should be tucked up, your muscles are tense.
What to look out for:
- Head and neck: should be relaxed and free. Look at the floor, do not lift your head up.
- Arms: Hold them straight in front of you or cross them. Place your elbows directly under the shoulder joints so as not to put unnecessary stress on the shoulders. Lower your shoulders, do not bring them up to your ears.
- Small of the back: it must not be rounded or sagged. Imagine that your lower back is pressed firmly against the wall.
- Legs: must remain straight and tense. Otherwise, the main load will go to the lower back, and not to the abdominal muscles.
- Buttocks: should also be tense and level with your back. Do not bend your pelvis or lift your buttocks up.
- Stomach: retract, and then (already retracted) try to pull to the ribs. Keep it taut throughout the exercise without holding your breath.
- Feet: can be joined together, can be arranged a little. The closer you put them to each other, the stronger the load on the abdominal muscles will be.
- Breath: Be sure to remember to breathe deeply throughout the exercise. Inhale and exhale slowly and steadily.
Hold the plank position for as long as you can. Beginners can hold the bar for 15-30 seconds, intermediate level - 30-60 seconds, advanced - 60 seconds or more. When you feel that it becomes difficult for you to maintain the correct form, finish the exercise. Never lengthen the duration of an exercise to the detriment of technique! Better to take a break and repeat the exercise in 3-4 circles with short stops.
Plank fits for all skill levels because you can always increase or decrease the duration of the static position depending on your fitness level. Also, this exercise can always be modified and complicated. If you are a beginner, do the plank on your knees. If you are an advanced practitioner, you can raise your arm or leg and hold the bar in that position.
How to increase the plank execution time?
- Practice the plank every day, do the exercise in several sets. If possible, do the bar 3-4 times a day.
- Try to progress every 4-5 days. For example, by increasing the holding time of the plank or increasing the number of approaches.
- Do other exercises to develop different muscle groups. For example, push-ups, squats, exercises with dumbbells for the arms and shoulders.
- If you have been practicing the bar for a long time and calmly hold it for several minutes, then proceed to more complex options do this exercise. Your muscles are likely used to the load, so the performance of the plank is diminishing.
Sooner or later, the body adapts to any exercise. You should not constantly move towards increasing the plank time, it is better to move on to more complex options for performing this exercise. If 2-3 minutes in the bar is not difficult for you, then feel free to move on to more complex modifications.
Contraindications to performing the bar
While the plank may seem like a pretty harmless exercise, it is not recommended in certain cases. The bar has the following contraindications:
- Injuries to arms, shoulders, feet
- Pregnancy and the puerperium
- Large overweight (you can perform the plank on your knees, but not more than 30 seconds)
- Hypertension or hypotension
- Intervertebral hernia
- Spine injury
- Diseases of the internal organs
- Exacerbation of chronic diseases.
What muscles are involved in performing the plank
During the execution of the plank, the muscles of the abdomen, back and shoulders are primarily involved in the work. The plank also engages the muscles of the glutes, chest, calves, front and back of the thigh.
So, during the classic plank, the following muscles are involved:
- Rectus and transverse abdominal muscles
- Latissimus dorsi
- Lumbar muscles
- Muscles of the shoulder girdle
- Trapezoid
- Pectoral muscles
- Gluteus muscles
- Quadriceps and hamstrings
- Caviar muscles
When performing the lateral plank, additional load is placed on the oblique muscles of the abdomen, as well as on the muscles of the outer and inner thighs. The side bar is one of the most best exercises to strengthen oblique muscles and stabilization of the spine for back health.
Static Plank Workout Plan
We are offering to you ready plan bar workouts that can be done as an add-on to any program. Just follow the suggested plan and work on perfecting your figure. Four exercises await you: elbow plank, pLanka on hand, bolath on right hand, bside strap on the left hand.
You will repeat all exercises in several approaches. We offer you the following plan:
- First week: each exercise for 15 seconds in 3 sets, a break between sets of 30 seconds, a break between exercises for 60 seconds.
- Second week: each exercise for 25 seconds in 3 sets, a break between sets of 30 seconds, a break between exercises for 60 seconds.
- Third week: each exercise for 35 seconds in 3 sets, a break between sets of 20 seconds, a break between exercises for 60 seconds.
- Fourth week: each exercise for 45 seconds in 3 sets, a break between sets of 20 seconds, a break between exercises for 60 seconds.
If necessary, you can adjust the proposed plan or perform each exercise at a more comfortable time for you, or perform simplified modifications (on your knees).
The benefits, harms and effectiveness of the weight loss bar
The benefits of doing the plank
1. Plank is perfect exercise for the abdominal muscles, since it covers all major groups of abdominal muscles, including the transverse, rectus, oblique muscles.
2. The plank includes not only the core muscles, but also the muscles of the shoulders, chest, buttocks, upper back, front and back of the thigh. This is a unique exercise that will make your body work almost entirely.
3. Thanks to the plank, you will strengthen the muscle corset that supports your spine, which is excellent prevention of back pain.
4.With the help of the plank, you will strengthen your back and buttocks without damaging the musculoskeletal system and joints (as opposed to, for example, deadlifts, squats and lunges) .
5. Regular planking will help you maintain a straight posture and a straight back.
6. Exercise plank is available for everyone: from beginner to advanced... Just adjust the holding time of the static position depending on your training.
7. By strengthening your core muscles, you can improve your balance and balance, which will be useful for you in everyday life.
8. Unlike many other abdominal exercises, the plank does not have a devastating effect on your lower back.
9. The bar has a large number of modifications: Our article alone offers more than 40 options!
10. You can perform planks absolutely everywhere: at home, on the street, in the gym. You just need some free space.
Plank harm
However, despite all the advantages of the plank, this exercise can be fraught with danger. For example, if your core is not strong enough, your spine will sag during planks, causing pressure on the spinal discs, lower back, and shoulder joints ... At the slightest violation of the correct form of the exercise, you may feel pain in the neck or lower back.
In addition, prolonged exposure to the bar can cause increased blood pressure and even a heart attack, people with hypertension are especially at risk. Therefore, you should not be in the bar for more than two minutes in a row. If you want to increase the load on the muscles, then it is better to go towards complicating the plank options. (for example, with an arm or leg raised) than in the direction of increasing the time of the static position.
For people who are overweight, it is recommended to perform the plank kneeling down. This will help reduce stress on your back and joints. However, the bar is one of the safest core exercises ... It has a much less harmful effect on the spine than most other abdominal exercises that are performed on the back.
Typical mistakes when performing a bar
In order to avoid spinal problems from improper execution of the bar, we draw your attention to the typical mistakes in this exercise:
- stooped back, shoulders down
- lifting the buttocks up, above the level of the head
- deflection or rounding in the lower back
- relaxation of the muscles of the abdomen, legs and buttocks
- lifting the head up and deflection in the cervical spine
- holding your breath
Is the weight loss bar effective?
The plank strengthens muscles, works the core, improves the tone of the hips, buttocks, arms and shoulders, but for burning fat and losing weight, the plank is not effective exercise. The plank does not help lift the belly and get rid of the sides! This exercise is designed to tone muscles, not burn fat.
Moreover, we emphasize once again that the process of losing weight depends on nutrition rather than exercise. Exercise helps you burn more calories, tone your muscles, and improve your body quality, but weight loss occurs only with dietary restrictions (calorie deficits). The plank and its modifications are a great way to strengthen the body, get rid of flabbiness and tautness, but dietary restrictions are imperative for losing weight.
If your goal is to lose weight, it is better to focus on dynamic exercises, which help burn more calories, than static exercises. Ideally regularly do cardio. Moreover, cardio exercises can be performed in the bar, thereby achieving two goals at once: burn calories and strengthen the abdominal muscles. Read more about plank cardio below.
45 Plank Exercises: A Unique Selection!
If you are ready to improve the efficiency of your workouts with more varied exercises with the bar, then we offer you our unique selection: 45 different options exercises with a bar with visual pictures... From these exercises, you can create a complete training program. You can use our options for ready-made programs or create your own set of exercises.
If you already calmly stand in the classic bar for 2-3 minutes, you should not increase the difficulty until you hold the static position for 5-10 minutes, as many sources advise. Most likely, your muscles have already adapted to the load, so it will be more effective complicate the load , i.e. move on to more advanced modifications of the exercise.
We offer you 45 plank exercises. They conventionally divided into 5 groups: Static Exercises, Hand Plank Exercises, Elbow Plank Exercises, Side Plank Exercises, Plank Cardio Exercises. If you decide to compose your own training plan then it is advisable to use exercises from each group.
You can also complicate training with planks using additional equipment:
Static plank exercises:
1. Plank on hands (Plank)
2. Plank on the elbows (Forearm Plank)
3. Side Plank
4. Reverse Plank
5. Plank near the wall (Wall plank)
6. Plank with hands forward (Levered Plank)
7. "Star" (Star side plank)
8. Plank with a raised leg (Plank single leg)
Hand plank exercises:
1. Touching the hand forward in the bar (Plank alternating reach)
2. Raising the legs in the bar (Plank leg raise)
3. Plank shoulder tap
4. Touching the opposite knee (Plank opposite knee touch)
5. Crossbody mountain climbers
6. Plank lateral walk
7. Spiderman plank
8. Plank up and down (Plank Up & Down)
9. Lifting dumbbells in the bar (Plank dumbbell raise)
10. Raising the legs + touching the elbow with the knee (Leg raise + Touch elbow crisscross)
11. Plank left-right (Plank In & Out)
12. Superman Plank
13. Raising arms in the bar (Plank arm raise)
14. Touching the foot in the bar (Down to toe tap)
15. Windshield wipers
16. Sliding the knee up and down the arm (Arm sliders)
17. Plank walkout
18. Rotate 360 degrees (Plank barrel roll)
19. Rotation of the body to the side (Plank T-rotation)
Elbow Plank Exercises:
1. Turns into the side plank (Side plank roll)
2. Plank saw
3. Knee to elbow
4. Plank buttocks up (Hip raise plank)
5. Leading the legs to the side in the bar (Starfish march)
6. Turns of the body in the bar (Plank rocker)
Side plank exercises:
1. Lateral rise of the hips in the bar (Hip drop side plank)
2. Rotation of the body in the side bar on the elbows (Forearm plank reach through)
3. Rotation of the body in the side bar (Plank reach through)
4. Crunch side plank
5. Raising arms and legs in the side bar (Star side forearm plank)
Plank cardio exercises:
1. Jumping with legs (Jumping jack)
2. Jump in the bar (Plank knee tuck)
3. Mountain climbers
4. Touching the feet in the bar (Plank toe tap)
5. Jump into the plank with the buttocks up (Plyo peak plank)
6. Vertical jump in the bar (Plank heel click)
Thanks to youtube-channels for illustrative pictures: Republic of Strength, Jordan Yeoh Fitness, Dont Quit, Max's Best Bootcamp, Ammar Montaser, The Live Fit Girl.
A ready-made exercise plan with a bar for all skill levels!
We offer you a ready-made plan of exercises in the bar for all skill levels ... Don't know which group of people you are going to belong to? Complete the level for beginners, and if the load seems insufficient to you, then feel free to go to the intermediate level.
You can always change the plan at your discretion, adding, replacing or removing some of the proposed exercises. Repeat exercises in several circles or do one lap if you do not plan to do a set of exercises with a bar for more than 5 minutes. If the exercise is performed on one side, then the first circle is performed on the right side, the second circle on the left.
Round one:
- (Forearm Plank)(Crossbody mountain climbers)(Hip drop side plank)(Plank arm raise)(Windshield wipers)
Round two:
- (Reverse Plank)(Down to toe tap)(Jumping jack)
- (Plank opposite knee touch) (Starfish march)
How do you do this beginner plank workout?
- We perform each exercise for 30 seconds, a break of 15 seconds
- Rest between laps 1 minute
- Total duration of one lap 3.5 minutes
- Total workout duration: ~ 17 minutes
Round one:
- (Plank single leg)(Mountain climbers)(Side plank roll)(Plank walkout)(Plank knee tuck)
- Spider plank (Spiderman plank) (Plank alternating reach)
Round two:
- (Side plank)(Plank Up & Down)(Forearm plank reach through)(Plank shoulder tap)(Hip raise plank)(Plank In & Out)(Plank dumbbell raise)
How do you do this Intermediate Plank Workout?
- We perform each round for 2 circles
- Rest between laps 1 minute
- The total duration of one lap is 4.5 minutes
- Total workout duration: ~ 22 minutes
Round one:
- (Wall plank)
- Full body rotation (Plank T-rotation) (Plank toe tap)(Superman Plank)(Plank lateral walk)(Knee to elbow)
Round two:
- Classic hand plank (Basic plank) (Plank leg raise)(Plyo peak plank)(Plank saw)(Star side forearm plank)(Plank Up & Down)
Third round:
- (Levered Plank)(Plank barrel roll)(Plank heel click)(Crunch side plank)(Plank shoulder tap)(Leg raise + Touch elbow crisscross)
How do you do this advanced plank workout?
- We perform each exercise for 30 seconds, a break of 10 seconds.
- We perform each round for 2 circles
- Rest between laps 1 minute
- Total duration of one lap ~ 4 minutes
- Total workout duration: ~ 30 minutes
Many people underestimate such an exercise as a plank, as well as statics in principle. And in vain: this is an excellent exercise for strengthening the whole body - it allows you to work out the muscles of the back and abs, arms, buttocks, legs. Everyone can do the bar: with sore knees and overweight. So how much to stand in the bar to lose weight?
How long do you need to stand in the bar?
How long does it take to do the exercise to get the maximum effect? Not as long as you think. Albert Matheny - Certified Trainer and Nutritionist (USA) believes that you can keep the bar from 10 to 60 seconds, main quality. It is better to stand for a minute in the correct position than a minute and a half, falling from side to side and lifting up the ass. Matheny advises to stand in the plank as long as it is possible to maintain the correct position - as soon as the technique starts to "limp", it is better to stop the exercise.
His colleague, personal instructor Doug Sklar (USA), shares the same opinion. His position: less is better, but better. You should not chase records in the bar, especially for beginners, the main thing is to defend your 20 seconds, as expected. But if the minute bar is too easy, you can, of course, make the exercise more difficult.
Anna Voronina, founder of Crow Studio
You need to stand in the bar as long as possible. Until you crumble
Here is absolutely no! The bar is needed to activate the muscles of the so-called internal block: the pelvic floor muscles, the transverse abdominal muscle, the multifidus muscle of the back. The function of these muscles is to instantly stabilize the abdominal area and protect the lumbar spine. And they are not able to maintain maximum tension for long. One of the famous researchers of biomechanics, Dr. Stuart McGill, in his studies showed that these muscles can maintain maximum tension for 10-15 seconds, and then the surrounding ones begin to turn on for more large muscles... By the 37th second of continuous tension, the muscles of the internal block are completely turned off and you remain hanging on all the compensatory muscles that have turned on. Therefore, for the exercise to be effective for the target muscles, Dr. Stuart McGill recommends the so-called "fractional plank": you stand in the plank for 10-12 seconds, and then lower your knees to the floor for 3-5 seconds. And yes, no need put pancakes on your back and ride the trainer. This is a path to injury, not an increase in the effectiveness of the exercise.
Twist the pelvis so that the lower back does not bend
Nonsense that can cost your lower back over time. The plank should maintain the natural curves of the spine, we should train our internal block muscles to support them, and not engage the rectus abdominis to twist the pelvis and flatten the lower back. And at the same time increase the pressure on the intervertebral discs in the lumbar region. Often it is necessary to correct the position of the thoracic region, not the lower back.
Clasp your hands and rest your head, you will stay longer
Longer, you can't argue. With an overload of the neck, pectoral muscles, the upper portion of the trapezius muscle - in short, everything that is not needed. Moreover, about "longer" - see item 1. To activate the muscles of the back and stabilize the shoulder blades, on the contrary, try to put your forearms in parallel and turn your thumbs up. Press your fists into the floor and pull slightly to the sides.
You involuntarily become a witness how new trends capture the minds of hundreds of millions of people around the world. How new trends penetrate everywhere and find their followers. Then it becomes a panacea for everything in the world, for stress, for headaches, for extra pounds and for "cockroaches" in the head ...
So it happened with a seemingly simple exercise asana kumbhakasana / board / popularly known as "plank". Now this is a global trend, and only the deaf have not heard of the bar.
Remember - the world record is 8 hours. Do you understand me? 8 hours in plank without toilet, internet, coffee and facebook.
Without a doubt, this is a unique exercise, and the benefits of it are significant, there are hundreds of articles on this topic on the Internet. Surely you tried to stand in the bar many times and not even one minute, and each time you wanted longer, something worked out, but something didn’t.
If you still want to stand longer, it is best to use a sensible and systematic training approach. I have collected a lot of actionable tips for you and have personally tested them. Trust me, it works. By itself, each point is very valuable, and applying them in practice, you can improve your results from a few seconds to a few minutes.
stay in the bar longer
- It is better to do the bar in the morning after 1.5 hours after waking up. First you need to properly wake up and start all body systems.
- Be sure to warm up and exercise before the bar, warm up the whole body.
- Give special attention to the warm-up to the elbows, knees, shoulders, lower back and ankles.
- Be sure to stretch your lumbar spine by leaning forward on straight legs, head down, and using circular rotations.
- Stretch your feet, toes and stretch the Achilles tendon, you still have to stand on them.
- Choose the correct position of the elbows, they should be under the shoulders and perpendicular to the body.
- Do not fold your hands and fingers into the lock, but slightly clench them into fists and bring them together a little.
- The closer the feet are to each other, the harder it is to do the abs exercise.
- Before starting the exercise, you need to breathe, saturate the body with oxygen. 15-20 deep, full breaths. Begin to the bar only after complete restoration of breathing.
- Place a terry towel under the rug where the elbows are to reduce the stress on the joints.
- Drink some water 20-30 minutes before the start of the exercise and be sure to go to the toilet.
- To keep track of time, use a stopwatch (in any smartphone), not a timer. The timer is demotivating at the very end, you want to quit and the seconds drag on forever.
- Make a wish and say to yourself "The longer I stay in the bar, the younger and stronger I will be, the more beautiful and successful, the more money, the better the relationship," etc.
- For convenience, turn on music, classics or meditation, choose to your taste, but so that you don't switch anything later, it distracts.
- In the process, you can watch a movie or any other interesting content.
- Set your phone to silent or airplane mode. The plank is sacred. And let the whole world wait.
- You can additionally inform that no one will touch you for 30 minutes. Let them guard your peace.
- Be sure to learn how to meditate - this is the most important thing in the plank. Otherwise, you will not move further than a few minutes.
- Before standing in a plank in a room or indoors, be sure to ventilate, you will need oxygen. Lots of oxygen!
- Track the temperature in the room in advance, the ideal will be 18-20 C and the air humidity 55-60%.
- To increase the result in time, train according to the 3 + 1 system (3 days of work, 1 day of rest), before entering the maximum, rest 2 days.
- Head: keep it straight, do not twist, do not lower or raise. Do gymnastics and a neck stretch before the bar.
- Breathe right, find your pace, not fast or slow.
- If you're running a 30-day marathon, add 10 seconds to each workout, this is where you need a timer. Remember! I turned on the timer and don't look at it again until you hear a signal.
- By itself, the bar does not replace all other exercises; in order to stand for a long time, you need to work to improve your entire physical form, and not one specific area. Of course, it will be absolutely fair to remind that the bar, like any physical activity, performed in comfortable and comfortable clothes, the same applies to shoes.
I must warn you that long does not mean good. Recent research in the Journal of Strength and Conditioning has led scientists to conclude that a few short sets of 2-3 minutes are much more effective than a long plank. But how would you like to announce about 30 minutes somewhere in the company! Great records are still needed!
Enjoy every workout, increase your results in the bar, regular exercises, self-confidence and useful advice will help you in this.
I believe! YOU CAN LONGER!