Exercise board: This is a challenge. Many people test their strengths. The goal is to prove that this type of exercise can bring about changes in the human body. In more detail:
Exercise board: More details on this type of exercise
It is called a plank and is one of the most effective static weight management exercises to strengthen the torso and other parts of the body. You may think it is simple and inefficient so you often skip it but in fact it is the most important point. You can melt belly fat, work your inner and outer back muscles and stretch your buttocks, arms and legs. This exercise is similar to flexion in addition to movement. With the bends, the muscles change and change but with the plank exercise they remain static and do not increase or decrease in size, they are simply strengthened.
You can gradually increase the levels and duration of the exercise each time by repeating it over a period of 4 weeks that the challenge lasts. You should start with 20 seconds initially and gradually increase it to 4 minutes. You will have a lot of strength to endure more difficult workouts and the muscles will be tighter and stronger in the last stages at the end of the month.
If you want to do this, you need to have the right posture and posture. The upper body should be straight with the elbows and toes as they are slightly raised. Continue in a straight position, take deep breaths and feel the muscles of the torso strengthen along with those of the neck and head. When you contract the buttock muscles, divide the weight evenly between the two legs and the elbows to have more balance and strength. When you have the right attitude, just try harder every day to achieve the 28 day goal.
Exercise board: Time plan
Day 1-20 seconds
Day 2-20 seconds
Day 3-30 seconds
Day 4-30 seconds
Day 5-40 seconds
Exercise board: 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
Exercise board: Day 16 to 120 seconds
Day 17-120 seconds
Day 18 to 150 seconds
Day 19-rest
Day 20-150 seconds
Day 21 to 150 seconds
Day 22 to 180 seconds
Exercise board: Day 23-180 seconds
Day 24 to 210 seconds
Day 25-rest
Day 26-210 seconds
Day 27-270 seconds
Day 28-as much as you like and endure
You will definitely notice that it is a difficult exercise, even if it is static and easy for the first 20 seconds. If 10 is too much for you, reduce it. If you need to exercise specific parts of the body there are different types of planks. The technique is the same, static posture and deep breaths.
Here is a video, with instructions for beginners:
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