Being in static for a long time is not possible for everyone and not always.
The plank is a very popular exercise, it is loved, added to training, modified with weights or a change of position. But sometimes such a love of exercise makes you try to stand in this position as long as possible through pain. However, it is not always worth doing this.
Anna Motina
World Class Coach
The bar can be performed any amount of time that the student can withstand. It is clear that the longer a person is able to stand in a static position, the stronger his muscular corset. But there are no clear time frames for the lower and upper thresholds. Exploits in the plan do not carry any over-the-top benefits for the body, so it is not necessary to set records at all.
How long can you stand in the bar
For the general strengthening of the muscular corset, it is enough to withstand one or two minutes of the plank. But if so far these figures seem sky-high, it's okay, you can even start with 15 seconds. Working out the technique to get the desired result takes time. It is important to remind you that you should not set records for people with high blood pressure in the bar. It is better for them to bypass this exercise.
You can perform the bar in different ways: both separately and as part of a cycle of exercises. Take, for example, a set of three exercises on the press, where the last exercise is static, that is, the bar. When the bar goes right after pumping the press, you will not be able to stand for a long time, due to muscle fatigue. Here the optimal time is one minute.
If we consider a situation in which the bar is performed separately, then the body was not loaded here, and you can try to increase the execution time, set small records. For example, try to add 15-20 seconds to the time every week in order to eventually get out in two or three minutes of holding the position. To make the exercise time more fun and interesting, you can invite friends and work on the bar together, setting a common goal.
Personal experience of a trainer
Anna Motina: My colleague and I wanted to increase the time in the bar to five minutes. We made a table for a month and increased the time by 10-15 seconds every day. As a result, after 30 days we stood not five, but seven minutes! It was a big surprise.
More is not always better. Sometimes it's worth paying more attention to the technique, watching how the body feels, and not getting hung up on the execution time. Setting small personal records is good.
However, it is not worth jumping above your head, trying to stand in the bar for five minutes longer than the previous result. Such an approach can often harm the technique of execution, and this cannot be done. Improve yourself correctly, then the effect will be needed.
Source: championat
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