Try the 28-day Planking Challenge!

If you want the body of a supermodel follow these instructions in the morning!

Accept the challenge, along with thousands of people around the world and bring your body in perfect shape! Plank is one of the most effective for strengthening the middle part of your body exercises. Probably it seems like a very simple exercise for beginners, so just skip to. This type of exercise the fat melts and strengthens the back and stomach muscles and muscles of the buttocks, arms and legs.

The challenge of bulletin should be completed in four weeks. At first, only you have to start the plank position for 20 seconds. Easy, right? Gradually build your resistance until PLANKING for four minutes during the last days. Follow this plan:
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – rest
7th day – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11-60 seconds Reputation:
Day 12-90 seconds Reputation:
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 – to failure
How to correctly Plank
the key to getting great results is reduced to improve planks appropriate position. According to an article in Physics room, this is how:
1. Make sure your arms are positioned correctly. The elbows should be directly under your shoulders to ensure proper weight distribution.
2. The spine should remain straight. Avoid rounding the spine and too much pressure on the neck and back exercises.
3. Be sure to set your kernel to benefit from the exercise.
4. Keep legs slightly apart. Pay attention to how they feel their hips during exercise. There should be no added pressure to the hip area. Adjusting the distance between the feet as needed.
5. Breathing should be slow and deliberate so that your core is fully engaged and her body relaxed.

Why Formwork?
You may wonder why the challenge Formwork makes it a good workout plan. After all, exercise seems a bit simplistic to be a full body exercise. However, it is just that. This is what makes boards for your body:
1. Tone the stomach
2. Promotes good posture
3. Increased flexibility

who knew such a simple challenge could achieve such good results? Watch the video below a total breakdown of how to make a proper table. Share today to challenge your friends.


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