After the very effective “30 days challenge squat”, which you certainly did, Melarossa proposes to its community the “30 days challenge plan”, which is depopulating on social media. The objective of this challenge? Take up the challenge together and motivate each other for 30 days to have a flat, toned belly and remodel your silhouette.
Plank: position and correct execution: It’s the perfect exercise to strengthen your abdominal Belt and eliminate your love handles. “Plank” in English means table. To perform this position correctly, get on your knees with your elbows on the ground, bring back your legs stretched by leaning your feet on your toes and raise your pelvis carefully to keep your back straight and parallel to the floor. Take your belly in and contract your buttocks. Very important: never let your belly out! Keep the cervical ones in a neutral position, that is, in the extension of the body. It is very important not to bend the back or lift the buttocks too much otherwise the exercise becomes ineffective.
In isometric exercises, breathing is essential to focus on breathing to oxygenate muscles well and improve your endurance. plank challenge: how to run the plank. The muscles involved: buttocks, back muscles, leg, transverse, internal and external obliques, behind him, chest.
Plank challenge: How does it work? The program is perfect for redesigning your buttocks, toning your back and arms and remodeling your belly. It’s a complete exercise that makes the whole body work. The challenge is to perform the table exercise for 30 days in accordance with the schedule with 4 rest days distributed over the month. If you follow training, at the end of the program you should be able to hold plank’s position for 300 seconds, that is 5 minutes! Does that sound like a lot to you? Don’t be discouraged, the aim of this method is to tone it up, so if you practice it scrupulously every day your body will slowly be firmer and stronger and you will struggle less and less. On the first day, as you hold your position, try to become aware of all the muscles and be careful to keep your belly in while you exhale.
Print the program and start your run right now to a flat belly!
Challenge plank: benefits
This program has created an internet buzz and incredible traffic on all social media (#plankchallenge) because it is very effective. This technique is ideal for men and women who do not have time to go to the gym and who can no longer see their flaccid belly. Are you afraid to get bored performing the same exercise every day? Download our playlist to give you the power! It’s a very easy program, which requires only rigour and will for just 5 minutes a day… what do you say, is it worth all starting this challenge together?
Remember that to perform planck like other exercises at home it is good to always wear sportswear; especially good sneakers to ensure good adherence to the floor. plank challenge for a tonic body
for those who are not advised the 30 days challenge plank There are no great contra-indications in the isometric exercise and therefore in trying this challenge. If you haven’t worked out in a long time, the advice is to consult with your doctor to assess your clinical picture with him. This protects you from risks to your health. However, the challenge plan should not be recommended if: you’re pregnant.. if you have hypertension or heart problems because if you hold your breath in an isometric exercise, your blood pressure may rise, if you have spinal cord or cervical problems. Advice to stay motivated and not give up. If at first you find it difficult to hold your position for 20 seconds, do not be discouraged by the idea of keeping the plank for 5 minutes! Motivation and constancy are two rules to achieve success. You’ll see how slowly your body will acquire more strength and stamina.
Here are some tips to keep up:
heating: before any physical activity, it is important to warm up. Spend at least 10 minutes heating to prepare your body for effort
timing: choose the moment of the day where you are relaxed and have at least half an hour in front of you
stretching: once you finish your program, do stretching exercises to reduce muscle ache and do not compromise the daily challenge.
Varying the exercise: there are variants of the classic plank, such as the side plank . Try alternating the various types of planks in your routine.
30 days plank, yes but after?
After completing the 30 – day plank challenge, you have two options.:
continue with 5 minutes of plank every other day
insert the plank in your daily training but add some variations. Alternate the various types of planks in your routine.
Here are some variations of plank in isometria, Plank with stretched arms, plank with arms outstretched: challenge plank. Variant to boost more deltoids and triceps.Start on the ground on the right side, legs stretched. Lean on your right forearm, elbow on the same shoulder line. Contracting abdominal and buttocks, it detaches the side from the ground holding legs and back well aligned. Hold your position.
Plank with raised leg, plank with raised leg: challenge plank
During isometry it lifts one foot at a time with the leg stretched ten times, it is a great exercise to operate the buttock and abdomen. Arms elevation Plank, arms elevation plank: challenge plankOr he lifts one arm at a time, stretching it forward ten times. You will use the paravertebral muscles (muscles that bind the spine) and the abdomen will stabilize the position. Plank with lifting arms and leg. alternate leg arms plank: challenge plank
Even harder: try lifting the right arm and left foot simultaneously and then the left arm and right foot 10 times. It will be difficult to hold the position of balance and will be even more challenging for the abdominal muscles that must be active for you to stay balanced on the two supports.