Prihvati izazov s hiljadama ljudi širom svijeta i dovedi svoje tijelo u formu.
Daska je jedna od najefikasnijih vježbi za jačanje središnjeg dijela tijela. Početnicima vjerojatno izgleda toliko jednostavno da je često preskaču. Plank će vam otopiti više masnih naslaga od trbušnjaka, ojačati dubinske i vanjske mišiće leđa i trupa, a jača i mišiće stražnjice, ruku i nogu.
Plank je zapravo daska u gornjoj poziciji skleka, stoga mišići rade na sličan način kao kod sklekova – ne izdužuju se niti se krate, nego se dubinski jačaju i postaju izdržljiviji.
Plank-izazov osmišljen je tako da se kroz četiri sedmice postupno povećava vrijeme provedeno u izdržaju ili dasci. Počinje se sa 20 sekundi, a konačni cilj je postići četiri minute neprekidnog planka. U završnoj fazi, vaše će tijelo biti spremno i za veće izazove, a mišićna masa biti će naglašena.
Kod planka je vrlo važan ispravan položaj za izvođenje vježbe. Kada se podignete na laktove i oslonite na nožne prste, najvažnije je da vam gornji dio tijela bude u ravnoj liniji. Dubokim udahom i mišićima trbuha kontrolirajte da vam srednji dio trupa ne propadne, a vrat i glava neka budu u produžetku leđa. Težinu rasporedite na laktove u noge, s time da napregnete mišiće stražnjice kako biste dodatno pojačali ravnotežu.
Nakon što svladate ispravan položaj preostaje vam samo pobijediti sami sebe u izazovu koji traje 28 dana.
Dan 1 – 20 sekundi
Dan 2 – 20 sekundi
Dan 3 – 30 sekundi
Dan 4 – 30 sekundi
Dan 5 – 40 sekundi
Dan 6 – odmor
Dan 7 – 45 sekundi
Dan 8 – 45 sekundi
Dan 9 – 60 sekundi
Dan 10 – 60 sekundi
Dan 11 – 60 sekundi
Dan 12 – 90 sekundi
Dan 13 – odmor
Dan 14 – 90 sekundi
Dan 15 – 90 sekundi
Dan 16 – 120 sekundi
Dan 17 – 120 sekundi
Dan 18 – 150 sekundi
Dan 19 – odmor
Dan 20 – 150 sekundi
Dan 21 – 150 sekundi
Dan 22 – 180 sekundi
Dan 23 – 180 sekundi
Dan 24 – 210 sekundi
Dan 25 – odmor
Dan 26 – 210 sekundi
Dan 27 – 240 sekundi
Dan 28 – izdržite koliko god možete
Plank je dosta zahtjevna vježba i to ćete osjetiti već u prvih dvadeset sekundi. Svima kojima je ovaj izazov previše ili žele raditi samo na određenim dijelovima tijela namijenjene su drugačije vrste izazova za veljaču. Princip je sličan, samo što umjesto planka povećavate broj trbušnjaka ili čučnjeva.
ENGLISH VERSION:
Accept the challenge with thousands of people around the world and get your body in shape.
The board is one of the most effective exercises to strengthen the central part of the body. Beginners probably seems so simple that it is often skipped. Plank will melt more fat than sit-ups, strengthen the depth and external muscles of the back and trunk, and strengthens the muscles of the buttocks, arms and legs.
Plank is actually ironing in the up position push-ups, so the muscles work in a similar way as with pushups - not lengthened, nor the times, but is deeply strengthened and become more durable.
Plank Challenge is designed to get through four weeks gradually increase the time spent withstand or surfing. It starts with 20 seconds and the final goal is achieved four minutes of continuous strap. In the final stage, your body will be ready for bigger challenges, and muscle mass will be emphasized.
When strap is very important the correct position for practice. When you pick up on his elbows and rely on your toes, it is most important to you upper body is in a straight line. Deep breath and abdominal muscles that help control the middle part of the fuselage should not perish, and the neck and head may be in the extension of the back. Distribute the weight on his elbows to the feet, with the strain your glutes to further reinforce the balance.
After you learn the correct position you will have only beat ourselves in a challenge that lasts 28 days.
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 to 120 seconds
Day 17 to 120 seconds
Day 18 to 150 seconds
Day 19 - rest
Day 20 to 150 seconds
Day 21 to 150 seconds
Day 22 to 180 seconds
Day 23 to 180 seconds
Day 24 to 210 seconds
Day 25 - rest
Day 26-210 seconds
Day 27 to 240 seconds
Day 28 - hang in there as long as you can
Plank is a demanding exercise and you will feel more in the first twenty seconds. To all to whom this challenge too, or want to work only on specific parts of the body intended for different kinds of challenges for February. The principle is similar, except that instead of the strap increase the number of sit-ups or crunches.
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