Benefits of Planking Every Day
– improves nerve response.
– strengthens the stomach muscles.
– aids digestion and bowel function.
– stabilizes your spine and improves posture by strengthening back muscles.
helps control blood pressure, cholesterol levels, insulin resistance, and glucose levels. It also prevents the onset of type 2 diabetes, according to a 2013 study published in Diabetes Care.
The report looked at people with prediabetes who engaged in a 20-minute session 3 times a week for 6 weeks of 300 continuous trunk flexion exercises or normal daily activities instead of just stretching or doing nothing as part of their routine for those six weeks saw their fasting blood sugar level reduction from 126 mg/dL to 121 mg/dL close enough to make them no longer pre-diabetic.
Strengthening all major muscles in the body including the trapezius, which is responsible for holding up the shoulders and neck, the quadriceps, hamstrings, gluteal muscles, and back extensors.
tones your butt, thighs, and abdominal muscles. It also increases their flexibility so you can do things like touch your toes with more ease.
helps improve circulation through the pelvic region by increasing venous blood flow to this area of our body by aiding lymphatic drainage of fluid buildups elsewhere in your body that cause swelling (edema) especially of ankles or fingers.
improves posture by strengthening back muscles that support correct curvature of the spine (osis).
Benefits for the brain:
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– improved memory.
– increased mental function.
– better decision-making skills.
– improved cognitive function.
Benefits for the body:
improved digestion and bowel function.
stress relief by stimulating the parasympathetic (relaxation) nervous system.
decreased fatigue, tiredness, and low energy levels. Planking helps you sleep better at night too! It increases growth hormone or hGH that helps regulate energy metabolism or fat burning in cells.
Get rid of skin lesions like acne, seborrheic dermatitis, psoriasis, etc… because plank improves blood circulation to the skin which makes it glow.
Benefits for the soul:
doing something good for yourself is always rewarding psychologically no matter how small it is, but there are different ways to do it. Planking is one of them. It makes you feel good about yourself, especially when you are doing something healthy for your body and mind at the same time with no hidden agenda behind it like making money or gaining fame or recognition etc…
after doing something productive, positive affirmation reinforces the gains made by increasing hGH release to make sure these gains don’t go away!
Emotional Intelligence – doing something productive is also good for mental health because it decreases negative emotions that cause stress hormones leading to depression, anxiety, hypertension, etc…
building inner strength is always rewarding. The plank strengthens your core which means having control over negative emotions is much easier now. When someone throws a curveball at you, you can easily deflect it.
having inner strength means being able to stand up for yourself and others when injustice takes place, which in turn helps create a peaceful world where everyone can live their life without fear of any kind!
the feeling of Freedom and Uniqueness:
plank helps you feel more in control over your life, which increases happiness because that’s what happiness is after all – feeling like you’re on top of things!
people often mistake plank for a simple exercise, but it’s not just about aesthetics, its benefits extend far beyond that. It has profound effects on your body and mind both immediately while it’s happening and later on in life while these changes happen inside the body even while we continue with our daily lives!
plank benefits for the chest:
1) Increased Triceps Strength And Size:
The basic function of the triceps is to extend the elbow and also adduct (pull together) or pressurize the arm; therefore, it’s imperative that we train this muscle group if your goal is to maximize strength and size. The best way to do this is by including a variety of standing overhead presses in your workouts.
Your form may vary depending on training style but you should always make sure you get the full range of motion with every rep. This ensures maximal recruitment of all three heads (long, medial and lateral). I like to start my chest workout off with overhead presses since they create an intense stimulus for growth.
2) Improved Function Of The Pecs And Serratus Anterior:
As mentioned above, full range of motion overhead presses are very important for the health and function of the shoulder joint so don’t be afraid to really push yourself on this exercise. You can use a variety of grips (i.e., narrow, medium, or wide grip), angles (i.e., flat, incline or decline), and handle variations (i.e., barbell, one-arm dumbbell) as well as changing up your tempos to keep things fresh and maximize muscle fiber recruitment. There’s no reason why you should be doing the same boring reps week after week; instead, make it fun by using different angles and grips.
3) Improved Function And Size Of The Pecs:
The pecs are composed of two muscles, the sternal or clavicular head that’s responsible for moving the upper arm toward and away from the body respectively. As you can see in most anatomy books, these fibers converge to create an insertion point called the “intertubercular groove.”
This basically means that both heads have a common tendon. This allows for greater strength in shoulder flexion, adduction, and medial rotation. Another function of the pecs is to provide protection for the ribcage during activity.
For this reason, it’s very important that you perform a variety of push-up variations in your program since they promote muscular balance throughout the body. As mentioned above, I normally reserve these movements at the end of my workout when energy levels are low so I can really go all out.
Make sure to always keep tension on your pecs by keeping your elbows tucked in to your sides while lowering yourself down or coming up as far as possible every time before pressing back up again.
4) Improved Function And Size Of The Triceps Brachii:
Since we spend most of our time doing pushing movements throughout the week, it’s important to balance this by making sure we train the muscles involved in pulling as well. Since you’ve already included overhead presses in your workout make sure you don’t neglect movements like pull-overs or supinated bent over rows since they allow for a greater range of motion and improve strength through a longer muscle fiber length that will help maximize muscle growth. Make sure you choose a weight where you can get 8-12 reps on every set; if it feels too light increase the resistance slightly so long as the form isn’t compromised.
5) Improved Rotator Cuff Function And Stability:
Shoulder problems are very common these days thanks to all the time we spend staring at computer screens while sitting down during our working day. To ensure healthy joints and a strong, powerful physique it’s important to include rotator cuff strengthening exercises in your program.
This is best accomplished with a form of exercise that not only challenges the muscles but also ensures proper joint function; this makes perfect sense when you consider the fact that the main purpose of the rotator cuff is to keep our humerus (upper arm bone) centered in its socket.
6) Improved Core Function And Stability:
The core musculature plays an important role in shoulder stability; not only does it act as a stabilizer for the area but if trained properly will allow for greater force generation through intra-abdominal pressure (IAP). As mentioned above, I like to perform overhead presses at the beginning of my workout followed by a variety of stabilization exercises.
On days where I’m squatting or deadlifting, I make it a point to include exercises like hanging leg raises, landmines, Pallof presses, and static holds with bands since they allow for a greater time under tension as well as increased activation of the muscles surrounding the shoulder joint.
7) Improved Functional Strength And Power:
Functional strength is vital if you want to be able to pick up anything from the floor without assistance. By loading the body through a full range of motion you stimulate ligaments and tendons involved in everyday life, namely those found between your wrist and shoulder joint.
This also helps activate dormant musculature that may have been neglected throughout training so always aim to perform these movements as explosively as possible.
8) Improved Vertical Jump Performance:
Being able to jump high is a sign of athleticism and speed, not only that though it will allow you to be fast on the field or court during games and sports. One of the reasons why this happens is due to improved core stability which allows for optimal firing patterns in terms of muscle recruitment.
The overhead press also has an added benefit here since it works several muscles involved in jumping such as the gluteus Maximus chest, hamstrings, Cornelius (calves), and rectus abdominis. In order to really emphasize power from mid-thigh upwards use a full range of motion with explosive intent to get the most out of your training.
9) Improved Ability To Train Explosively:
You may not be sprinting down the field anytime soon but if you’re training for increased power production there’s no better way to make it happen than with explosive exercises. One of the most important adaptations that occur during high-intensity exercise is increased fast-twitch muscle fiber recruitment, this is what helps us generate greater force and makes our body super efficient at producing it.
With proper programming these explosive movements can do wonders when it comes to increasing work capacity; this means improved muscular strength through improved motor unit recruitment.
plank benefits for weight loss:
Plank is one of the effective weight loss exercises that can be done by anyone. Plank provides many benefits such as improved body posture, improved flexibility, and strength. Here are some of the weight loss related benefits of planks:
1) Weight Loss:
The main purpose of these exercises is to burn fats in the targeted areas. Hence, when you do a plank for increasing your core muscles and after that move to another exercise, you will automatically lose calories and thus eventually lose weight.
2) Boost Metabolism:
Regular practice of planks improves metabolism in the body. It helps in increasing lean muscle mass and because of this reason metabolic rate increases significantly which further enhances the fat burning process in the body especially around the belly area where most people have a problem.
3) Strengthen Your Abs:
Plank requires a great deal of strength and it mainly works on the abs, core, and back muscles. This is one exercise where you can actually feel an intense burn in your abdominal muscles.
The stronger your abs are the better body posture you will have. You might not realize but when you do a plank or any other ab workout for that matter, you will be able to sit straight with proper alignment of the back which in turn enhances your overall personality by improving body posture.
4) Lesser Back Pain:
When done correctly, planks help strengthen your lower back muscles which helps in reducing arthritis pain in hips and knee joints. It also provides relief from the ache in the lower part of the back. Back pain can be very annoying and any minor relief from this pain is a huge relief in itself.
5) Better Body Posture:
If you thought that just sitting with proper posture can get rid of your body ache then think again. It takes time to adjust to the correct sitting and standing postures and more importantly it takes lots of effort to maintain them throughout the day.
But when you do planks daily for at least once, you will automatically get adjusted to the correct sitting and standing postures which will not only improve your personality but also help in reducing back pain along with strengthening your core muscles.