11/21/2023 0 Comments Longest plank![]() “If you’re planking with a friend, do not try to ‘outplank’ them,” advises Teodorovic. Rather than holding your plank until you’re exhausted, aim to stimulate your abs for about 5–30 seconds, then take a rest period for your brain to regroup before reinforcing the move by repetition, suggests Novak. Instead of making every ab workout a test of your ultimate strength, get smart with a speedy series of short planks. Here, we explain the exercise science behind the plank paradox and how shorter (Read: easier!) sets of planks can help you strengthen your ab muscles and boost your athletic performance. While holding a long plank can certainly help you gauge your fitness level, it’s not essential for building strong abs - and it may even hurt your progress. “Performing good planks is about quality time under tension, not simply time.” “Planking is about the proper form, muscle engagement and mind-muscle connection - not bragging rights for the most time spent holding a plank,” says Branko Teodorovic, a certified personal trainer, master trainer at FlexIt, and two-time World Fitness Federation (WFF) bodybuilding world champion. But unless you’re aiming to steal the crown from Glowacka (or Mao Weidong, who holds the men’s record with an 8 hour, 1 minute hold), you might be better off with short planks when it comes to increasing your core strength. After all, that’s how the Guinness Book of World Records tracks its plank record, and Dana Glowacka may have just broken the women’s record with a stunning 4-hour, 20-minute hold. If you’ve ever taken on a plank challenge, chances are you measured your success in seconds, and the longer you could hold your plank, the better.
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