Kham Pha
The slim waist is something that every girl wants, however, this is a very difficult area to practice.Even exercises such as abdominal bend, shaking or miserable diet ... difficult to achieve high efficiency because often skip the two sides.It can be said that Plank is considered the most effective way to remove belly fat and have a slim waist.
Plank will affect your entire abdominal area, very effective in reducing fat and on straight abdominal muscles, horizontal muscles, and fat drains quickly.As a result, the waist will become slimmer, more sexy.
Just persevere with 21 days of Plank, you will immediately see the difference.However, it is still necessary to emphasize that the plan of Plank really needs to be persistent and ensure the training time, so that it will be highly effective.
Week 1: Start from 20 seconds and increase gradually to 60 seconds
In the first days, start with the basic plank movement: the head holds straight, looks forward, the hands on the floor to form a 90 -degree angle, the back and legs form a straight line, two closed legs, toe.tiptoe.
Try to hold this position for 20 seconds and increase gradually.
Once you have started to get used to the Plank posture, you can change by lifting each leg, changing alternating between the two sides.
Gradually increase the practice time until the first weekend can reach 60 seconds.
Week 2: Increase the time from 60 seconds to 90 seconds
Starting the 2nd week, continue to gradually increase your exercise time from 60 seconds to 90 seconds.Flexible exercise changes to achieve higher efficiency.
- In the Plank position, hold straight, 2 hands against the floor.
- In turn fold each side and lower people.
- Straighten each hand and return to the original position.
Repeat this movement during the practice.
Week 3: Increase the time from 90 seconds to 120 seconds
Once familiar with the exercises, belly fat has begun to decrease, the body becomes more supple, you should gradually increase the time from 90 seconds to 120 seconds in the 3rd week.
- Keep in Plank position, 2 folding hands (basic posture at the beginning).
- Slowly bend, push your butt up, head down to touch the floor.
- Move back to the original position.
Repeat this movement during the practice.
Source: Brightside