Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one effective exercise- plank.
It is one of the most effective exercises to strengthen the central part (core) of the body. It may seem easy so beginners often skip it. However, it is the most powerful workout that will strengthen the muscles of the buttocks, arms and legs, it will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core.
Plank is actually remaining in the push-up position, so the muscles work in a similar way as with push-ups – not lengthened or shortened, but also deeply becoming stronger and more durable.
The Plank Challengeis designed to be completed in four weeks, gradually increased while time passes by. The first step of the challenge is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. Eventually, your muscle mass will be emphasized and your body will be ready for bigger challenges.
Correct plank position
The results of the challenge depend on the way you do this exercise. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.
Control your body to remain in the correct position, and the neck and head to be in the extension of the back with taking a deep breath and with the help of abdominal muscles. Distribute the weight on your elbows and your feet so that you can strain the glutes in addition to enhance the balance.
28-days Plank Challenge
Day 1: 20 seconds Day 2: 20 seconds
Day 3: 30 seconds Day 4: 30 seconds Day 5: 40 seconds Day 6: rest Day 7: 45 seconds Day 8: 45 seconds Day 9: 60 seconds Day 10: 60 seconds Day 11: 60 seconds Day 12: 90 seconds Day 13: rest Day 14: 90 seconds Day 15: 90 seconds Day 16: 120 seconds Day 17: 120 seconds Day 18: 150 seconds Day 19: rest Day 20: 150 seconds Day 21: 150 seconds Day 22: 180 seconds Day 23: 180 seconds Day 24: 210 seconds Day 25: rest Day 26: 210 seconds Day 27: 240 seconds Day 28: longest you can
This exercise is really demanding, which can be felt within the first twenty seconds. If you desire to work only on specific parts of the body, you should do different kinds of challenges, on the similar principle, but practicing other exercises.
One Exercise, Four Minutes, 28 Days - NEW BODY4.55Josh Murdoch Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one e...