The use of isometric movement in abdominal muscle training has been a novelty for some time now. Its aim is to start deep muscles to work, which in turn are responsible not only for what our stomach looks like, but also for our health in the context of the stabilizing function of the back.
What does research on the plank say?
The use of the plank in training belongs to functional actions. Movement, or rather its lack, because we use the same isometric tension, engages practically the entire body to maintain a stable position of the center of gravity of our body. Interestingly, research has shown that plank not only affects the condition of our muscles, but also helps to improve concentration. All because of the fact that while holding the position it is necessary to focus on the core muscles, whose goal is to secure a stable position.
Compared with squats, the plank stimulates the core muscles with much less stress on the lumbar spine, hence in comparative studies of both exercises won the plank due to the less-aggressive action, and focusing their attention on the deep muscles.
Performing the plank correctly helps to keep muscle activity within the lower part of the back, which translates into maintaining the correct posture. Not only the lower part of the back will be properly stimulated to maintain the position, but the mechanism of the plank’s action will also activate the bladder muscles and stimulate the ridge to maintain the appropriate tension throughout its entire length.
Strong core muscles are the elimination of back pain resulting from poor muscle performance within the lower part of the back. What’s more, athletes improving the performance of deep muscles also improved athletic performance, increasing strength of the lower limbs.
Does the plank have defects?
Undoubtedly, the disadvantage of the exercise is its difficulty to perform. Personally, I am opposed to the thesis, which says that there is nothing simpler than doing a torso fall and holding a position for a certain amount of time. Its performance not only requires setting the spine in its neutral “bend”, but also requires the trained person to develop muscular sensation.
Quite often a plank exercise is accused of low efficiency, but usually such accusations are formulated by people who do not know much about training and diet, expecting that its regular performance carve their bellies.
However, there are also cases where you have to be careful. People prone to inflammation of the cartilage that connects the ribs with the sternum after too strong load of this type may experience chest pain. What’s more, people suffering from hypertension due to the position of exercise can experience his jumps during isometric muscle contraction, which otherwise blocks the blood and increases its pressure in the blood vessels.
The plank is an exercise that undoubtedly has significant functional qualities for our body. It not only strengthens the abdominal muscles, but its influence on our body posture is quite significant and helps to maintain the proper form of the spine in terms of its shape and muscular capacity. However, it must be remembered that, like any training exercise, it has its drawbacks that require control and evaluation. Not every person will be able to perform plank correctly, and not every person will be healthily predisposed for training with this type of exercise.