Among the tips to improve the results of the plates are some essential factors, which we present below.
Identifying and following the advice to the letter can help you get better results with irons. It should be noted that isometric plates stand out as one of the most 'simple' exercises, at least in theory.
Due to the above, it can be affirmed that anyone can try to carry out the plank exercises or any of its variants. You should not be the exception, which is why you should include this type of movement in your training routine.
However, before carrying out this exercise, it is necessary that you know some tips focused on obtaining better results.
Better results with irons, tips
Plank exercises provide countless benefits to the body, among which the muscular activation of the middle area of the body stands out. Usually this exercise is recommended to strengthen the abdominal area, as well as the lumbar region.
However, its correct execution also favors the muscular stimulation of the arms, shoulders, back and part of the lower extremities.
In that order of ideas, the ideal is to take note and put into practice the advice related to its execution.
1. Control your breath
Controlling breathing goes beyond advice, this aspect stands out as one of the most important in the world of training in general.
However, controlling your breath while you plank will allow you to increase your focus on the position. On the other hand, your thoughts may be focused on the inhalation and exhalation of the air, ignoring the muscle pain.
If you work on breath control and manage to master it, it is likely that the duration of the execution will be much longer.
2. Modify the position
The conventional plank is performed with support on the forearms. Despite this, modifying the position can help you endure longer and obtain better results.
In this case, we advise you to support yourself on the palm of your hands while keeping your arms fully extended –initial position of push-ups-.
In this way, you will probably feel less muscular tension in the shoulder region. In addition, supporting the weight of the torso is less complex.
The idea of modifying the position of the plates is to do it sporadically. Added to this, it is a way to turn exercise into a less monotonous activity.
3. Contract the muscles
To perform planks correctly, it is advisable to activate the muscles, especially that of the middle area or core. In this way, the stimulus is greater and the probability of injury decreases considerably.
In order to achieve proper activation, all you have to do is contract your muscles. Whenever a trainer or an exercise indicates muscle activation during execution, contract the muscles and that's it.
This is one of the tips that tends to go unnoticed with greater regularity. However, it is one of the ones that helps you obtain greater results with planks and other types of exercises.
4. Look at the hips
When assuming the initial position of the planks, it is recommended to keep the body completely aligned.
The secret to proper alignment is in the hips. Do the planks and see how the hip position contributes.
Before starting, it is necessary to see if it is very high or very low, in both cases the execution of the exercise will be incorrect. Therefore, various ailments are likely to be present, especially in the lumbar region.
In addition to this, muscular overloads and injuries will not wait.
5. Increase progressively
Plank execution is often confusing, especially for beginners. This type of person tries to carry out the plates for long periods of time, which results in a very common mistake.
In order to obtain better results, it is best to increase the duration of the exercise progressively.
Initially, this duration depends on your abilities, especially strength and endurance. In that order of ideas, we advise you to start with 4 series of 10-15 seconds duration.
In case you find it very difficult, you can try with fewer series or less duration. But if it is very easy for you, you should only increase the series or the duration, it is up to you.
However, try to make the increase progressive. You will most likely notice a fairly marked improvement.
Tips to get better results with irons, get advice
One of the main tips to get better results with planks and other exercises is based on getting advice.
A professional in the training area will not only be able to correct your technique, but will also help you plan the duration. It is also likely that he will instruct you on other variations of the plank, as well as elements that will help you deal with muscle stimulation.
If you liked our guide on these tips & ideas on exercise with flat irons, share it on social media or leave us a comment.
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