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Calisthenics Challenge for Iron Abs: Full Fitness : exercise workout trainer

A very easy to use counter for the famous Five-Minute Plank exercise. You know what is the next position and when to change it.

The Five-Minute Plank uses relative inactivity to challenge the abdominal muscles and strengthen them. In five minutes you get to exercise as many parts as possible of the muscle wall. The result: strong abs, a strong core, more power, better coordination... plus you get to look good on the beach.

What it works: Abs, chest, glutes, lower back & core

Tip: To gain the maximum out of your time in this exercise, tense your abdominal muscle group at each rep.

Best full fitness calisthenics exercises and workout!

Lose weight, get relief, stay fit!

Becoming and staying fit has never been easier with the help of 5 Minute Plank! It takes only 5 minutes in the morning or in the evening at home or at the office to be in a great shape!

Bagian terbaik? The exercises are simple to perform, do not require any equipment, and therefore, can be done anywhere! NO MORE EXCUSES.

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Papan (juga disebut pegangan depan, melayang, atau jembatan perut) adalah latihan kekuatan inti isometrik yang melibatkan pemeliharaan posisi yang sulit untuk waktu yang lama. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes.

Banyak variasi yang ada seperti papan samping dan papan terbalik. Papan itu umumnya dipraktikkan dalam pilates dan yoga, dan oleh pelatihan forboxing dan olahraga lainnya.

The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.[citation needed]

Otot sekunder (sinergis/penstabil segmental): trapezius (perangkap), rhomboids, rotator cuff, otot deltoid anterior, medial, dan posterior (delts), pektoral (PEC), serratus anterior, gluteus maximus (glute), quadriceps (quadriceps) (serratus dan gluteus maximus (glute), quadriceps (quadriceps.

Muscles involved in the side plank include:

Primer: Otot transversus abdominis, gluteus medius dan otot minimus gluteus (penculik), otot adduktor pinggul, dan obliques eksternal, dan internal.

Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.

Rekor dunia saat ini (menurut Guinness World Records) untuk posisi papan adalah 3 jam, 7 menit dan 15 detik ditetapkan di Newport, Kentucky pada 20 April 2013 oleh George Hood. Pada 13 Juni 2014, sebuah surat kabar Denmark melaporkan bahwa instruktur kebugaran berusia 51 tahun Tom Hoel memecahkan rekor ini di Frederikssund dengan memegang posisi power selama 3 jam dan 8 menit.

Pada 24 Juni 2014, China Daily USA melaporkan bahwa George Hood mempertahankan mayatnya dalam posisi papan yang menuntut secara fisik selama empat jam dan satu menit pada 23 Juni 2014 yang memecahkan rekor dunia Guinness untuk "waktu terpanjang dalam posisi papan perut", menghancurkan rekornya sebelumnya selama tiga jam dan tujuh menit yang ditetapkan pada 2013.

Apa yang baru di versi terbaru 1.7.9

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