The today’s article will be about strengthening the muscles of the cortex and we will consider the Planche exercise, how to properly do it, when and how much.
Planche refers to isometric exercises (performed statically). Due to the tremendous strain on counteracting the force of gravity in this exercise, the muscles of the press, back, buttocks, muscles of the legs and hands are strengthened, posture and overall muscle tone are improved.
Benefits of the planche exercise
The planche strengthens the cortex muscles, which are responsible for stabilizing the spine, pelvis, and hips. During a static load, the tension of these muscles occurs. Time under load is much higher than in dynamic exercises, in which muscles perform work changing their length. The effect occurs on the rectus abdominis muscle, the internal and external oblique muscles, the muscles of the extensor muscles of the back, the gluteus and thigh muscles, in addition, the entire body balances and statically strains to hold the horizontal position.
This exercise does not pump you a press (how to pump up a press), buttocks (how to pump up the buttocks), will not remove your waist (how to eat properly to lose weight) or stomach (how to quickly remove the stomach). It will tonus the corresponding muscles (pull them up), increase their strength, strengthen the ligaments and tendons and create a good base for other exercises.
The increase in the strength of the muscles of the cortex occurs in much shorter periods than in dynamic exercises. This is due to the fact that with static tension, the blood vessels contract, causing the cells to work more intensively. All muscle energy goes to stress, which stimulates the development of the strength of these muscles. However, in view of the fact that the muscles do not have to move, they consume less energy. The recovery time also goes less. This means that you can train the planche with the help of a planche more often.
To work out the muscles, the planche takes only a few minutes, and this is a significant time saving, unlike the usual training, after which a long full rest is needed. The undoubted benefit of the exercise planche is the therapeutic effect for strengthening the back and improving posture. For people who have problems with the spine or recovering from a back injury, the planche will be the best exercise gradually developing and strengthening the natural muscular belt of the middle and lower parts of the body.
Exercise classic planche: how to do it correctly
In order to practice your muscles of the press, back, legs, buttocks, and the whole body, with the help of a planche you only need a floor and a soft mat. The most important thing in the exercise planche is to take the correct starting position. Because no movement should be strictly observed all the little things. The basic position is in the straight spine. From the pelvis to the top of your head, your body should represent a straight line. Keep your head so that your chin is perpendicular to your spine. Look at the floor.
In order not to create unnecessary stress on the shoulder joints, the elbows should be placed just under the shoulders. Brushes bring together, forming the sides of the triangle. Do not strain your hands – they serve only as a fulcrum. Pull in your stomach and strain the muscles of the press. Hold this position while standing in the planche. It is unacceptable for your stomach to hang like an abyss. Then it’s a static exercise to keep the stress constantly and for as long as possible.
The position of the back causes the greatest difficulties. The fact is that the deflection in the lower back is inadmissible. Because formed lordosis (deflection of the spine in the small of the back area) will create a negative load on the vertebrae. Remember, the small of the back should be flat. Imagine that the back is pressed tightly against the back of the seat or against the wall. You can advance, taking the starting position, round the back and then get up in the planche.
In order to keep the balance was easier, do your best to strain the glutes and hold the planche until the end of the exercise. This tension also activates the muscles and makes them work. Keep your legs straight, do not bend them in your lap. Also tighten them, trying to hold a straight line, because it is the hip area that is responsible for stabilizing the body. The last two points of support are the feet. Face the toe on the floor. The closer the stops to each other, the more difficult it is to hold the planche, and the more tension on the muscles of the press. Than the stops further apart, so doing the exercise is easier.
A few words about the correct breathing during the exercise of the planche. Breathe calmly and smoothly. Do not you dare to hold your breath. Any static exercise, in particular, a planche, with its prolonged stress can cause an increase in blood pressure. If you have problems with the cardiovascular system, then either give up the planche or consult a doctor. How much and when to fulfill the planche? Do it 3-4 times a week, yet giving your muscles some rest. Try to hold out as long as possible – from 30 seconds to 2 minutes, performing 3-4 approaches. If you easily stand more than 2 minutes, complicate the exercise.
Planche for beginners
If you are just starting to practice, 30 seconds of the planche will be enough. On the first day, do four sets of 30 seconds each day and try to add a few seconds to the approach every day. Do not run after time until you learn how to hold the right position. The shoulders should be placed above the hands (above the elbows, if you make the planche on the forearms), the legs are straight, the loin does not sag. In the planche, you need to maintain a strong tension, squeeze the buttocks and twist the pelvis forward, toward the hands. If after 20 seconds you relax the buttocks, and the waist starts to “fall through”, there is no sense to keep the planche longer. It is better to rest for a minute, and then again make a planche with the perfect technique.
Planche for advanced
Dr. Stuart McGill, a specialist in back biomechanics, claims that two minutes is an excellent goal for the standard forearm strap. If you can hold the correct position for two minutes, then you have strong cortical muscles. Student research in Linfield College with the participation of 168 volunteers showed that students can keep an average of 1 minute 30 seconds, and students 1 minute 46 seconds. Based on these data, the researchers concluded that lasting longer than two minutes is an excellent result. Of course, two minutes is not an absolute record for a trained person.
In 2016 Mao Weidong from China established the world record for the elbow strap – 8 hours and 1 minute. The record among women has established the longest time in an abdominal planche position (female) in 2015 Maria Kalimera (Maria Kalimera) – 3 hours and 31 minutes. Having reached the mark in two minutes, you can increase the difficulty of the exercise: stand on one arm and leg, add movement, resistance, weight on the back and much more. You can at least every day perform a different kind of planche so that the exercise will not bother you.
Of course, we can stop at the classical planche, bring our time to the maximum and set a new record, if not the world, at least personal.
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