It Only Takes 4 Mins A Day To Change Your Body – Try This For A Month And See






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Not everything in life is a “given.” We can never say with complete certainty that we’ll be in the same job, relationship, home, or state of health, as we are right now.

After reaching a certain point in life, we begin to understand–and believe in–a few fundamental truths, which are necessary for simplifying our thinking, and our approach to positive living.

One of them is this: all roads lead to fitness! Here’s why: If we don’t take care of our bodies, minds, and spirits as we age, we won’t have the strength and stamina to do everything we have to do and want to do.

Finding time for fitness isn’t always easy, though.

At the very heart of our overall fitness program is one exercise that truly does it all. The Plank tones and strengthens every part of the body: legs, back, arms, shoulders, abdomen, hips, and butt. It’s the one thing I do every single day, even if I have no time to do anything else.

Here are the top 7 reasons why you should do planks every day:

1. You can do it anywhere, anytime, and it’s free

There’s no need to go to a gym or trainer to do this move. Just get down on a rug or yoga mat and try to hold the correct pose (see video) for 60 seconds or more. If you can, take a 10-second break and do it again. Aim for three sets (preferably combined with 20 pushups and 20 squats).

2. It helps fight osteoporosis

According to the National osteoporosis Foundation, 9 million American adults have osteoporosis and over 48 million more have low bone mass, placing them at risk for osteoporosis and broken bones. But, you don’t always know you have this disease until you break something. Take control and do this exercise to build better bones.

3. A Toned Belly

Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your midsection will tighten.


Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.


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4.  Reduce Back Pain

Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back.

5. Flexibility

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.

6. Improve Your Mood

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscle groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting to your spirit.

7. Improve Your Balance and Posture

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straight with ease.

Correct Plank Position

The right position for this exercise is crucial. When you get yourself on your elbows and bend down on your toes, it is very important for your upper body to be positioned in straight line.

Make sure your body is in the proper position and the neck and head are in straight line with your back.

Breathe deeply with the abdominal muscles. Your weight should be dispersed on the elbows and the feet with the goal that you can strain the glutes notwithstanding improve the equalization.

Plank Challenge

  • Day  1:  20 seconds
  • Day  2:  20 seconds
  • Day  3:  30 seconds
  • Day  4:  30 seconds
  • Day  5:  40 seconds
  • Day  6:  rest
  • Day  7:  45 seconds
  • Day  8:  45 seconds
  • Day  9:  60 seconds
  • Day 10: 60 seconds
  • Day 11: 60 seconds
  • Day 12: 90 seconds
  • Day 13:  rest
  • Day 14:  90 seconds
  • Day 15:  90 seconds
  • Day 16:  120 seconds
  • Day 17:  120 seconds
  • Day 18:  150 seconds
  • Day 19:   rest
  • Day 20:  150 seconds
  • Day 21: 150 seconds
  • Day 22: 180 seconds
  • Day 23: 180 seconds
  • Day 24:  210 seconds
  • Day 25:  rest
  • Day 26:  210 seconds
  • Day 27:  240 seconds
  • Day 28:  as long as you can


We can’t control getting older . . . but . . . we can control how we do it!


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