There are number of great reasons for starting “the planking challenge” , pay attention:
1.Achieving a great muscle toned body.
2.Your pains in the back area will magically disappear and the injury risk will reduce.
3.Flexibility is what you will gain.
4.By decreasing tension your mood will be much better improved.
5.You will get a strengthen posture.
6.You will improve your balance.
You will boost your metabolism to burn more calories and makes the extra fat hits the rode.
In order for this goals to be achieved, one of the fundamental things is to exercise or challenge your planks in the correct way. For those inexperienced in planking , we provided some guide for you, before getting on the floor.
1.Your elbows must be hold directly underneath your shoulders and your wrists aligned with your elbows.
Push your body up into the upper back and hold your chin close to the neck (imagine you are holding an egg in between your chin and throat).
3.In this position, brace your abdominals, squeeze your gluteal (tailbone) and thigh muscles while continuing to breathe normally.
After placing yourself in this right “plank” position it’s time for some calories to get burned.
Are you ready for some planking?
Ready, set, go!
“The 28- day planking 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 – Until failure
“Until failure” stands for “until collapse” , for which we bet that you can do longer than 240sec, without even noticing it.
The beauty of this challenge is that you can start whenever you want, and any level you like, and still the results will be fascinating .This one simple exercise is in fact a whole-body-workout.
Is there still any excuse left, for no planking already?
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