This is a planking challenge that is being tested by many people in different countries of the world and their main purpose is to demonstrate how a static exercise can really change the body.
Plank is one of the most effective static weight management exercises to strengthen the torso and other body parts. You may think it is simple and inefficient, so you often miss it but in fact, it is the most important point. You can melt the belly fat, exercise the inner and outer back muscles and stretch those buttocks, hands, and feet.
This exercise looks like push-ups without the motion. With push-ups, the muscles change but with the plank exercise remain static and do not increase or decrease in size, they are simply reinforced.
You can slowly increase the levels and the duration of the exercise each time by repeating it within a 4-week period that the challenge keeps. You have to start with 20 seconds initially and gradually increase it in 4 minutes. You will have a lot of strength to endure more difficult workouts and the muscles will be firmer and stronger in the late stages at the end of the month.
How to do the planking challenge properly:
1. Lie down and support your body on the forearms at a 90-degree angle.
2. The elbows are attached to the body at the shoulders.
3. Lift the trunk and rest against the toes of your toes.
4. The trunk should be straight from the shoulders to the ankles.
5. The buttocks should never be high and the torso should sink.
6. Hold the stop for as long as you can, breathing normally.
7. If the shoulders start to shake or the trunk sinks down, take a break and repeat.
See the day and time plan below
Day 1-3: 20 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Rest For Day 6
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Rest for Day 13
Day 12: 90 seconds
Day 14-16: 90 seconds
Day 16-18: 150 seconds
Rest For Day 19
Day 20-23: 150 seconds
Day 23-24: 180 seconds
Day 26-27: 240 seconds
Day 28: Until you fall down
You will surely notice that it is a difficult exercise, even if it is static and easy for the first 20 seconds. If you need to practice certain parts of the body there are different types of planks. The technique is the same, static posture and deep breaths.
Try these 6 variants of the exercise board three or four times a week.
Rest for a minute after each exercise. Remember that the correct technique of the board means the hands on the floor just below the shoulders and the body straight from the head to the soles.
1. Up-Down Plank
For 1 minute
2. Elbow Plank
For 1 minute.
3. Side Plank Leg Lift
30 seconds on each side.
4. Plank with Donkey Kick
30 seconds each leg.
5. Pike Plank
Make 3 sets of 15 reps. Try to bring your head as steady as you can, as if you want to make a vertical one, and then back to the upright position.
6. Spiderman Planks
Make 3 sets of 15 reps on each side. The leg should be bent and parallel to the lower abdomen.