Just one exercise - that's all the universal charging. But what! It will help you raise the tone of all the muscles and throw out overweight!
Today I will tell about one very effective exercise and the whole body. Called this exercise - Planck.
Planck is one of the most popular and effective exercise For the press worldwide. Planck makes not only the abdominal muscles and shoulder belt, but also the muscles of the whole body.
This is one of the few exercises for the press, which will allow you to get rid of fat on the bottom of the abdomen.
Essence of charging
It is to "hang up" once a day for a few minutes, relying only on the hands and my legs. Undoubtedly, to be "in suspended", let both two minutes - the task is not from the lungs. But the result will not make himself wait. After two weeks of regular sessions, you will notice how all the muscles of your body will catch.
Classic Planck
Planck - Static exercise. There are no movements in it, because the most important thing here is to keep the body correctly.
How to do:
Lie on the floor stomach down. Bend your hands in the elbows at 90 degrees and go to the end of the lingerie on the elbows (see photo). The body should be a straight line from the head of the head to the heels of feet.
Recommend only to forearm and fingertips. Elbows are, directly, under the shoulders.
Keep the body as much as possible, the abdominal muscles strain and no longer relax. Try not to fame hips down to the floor.
1. Foots . Put together: keep your equilibrium will become more difficult, which will increase the load on the abdominal muscles.
2. Feet. Must be straight and tense, otherwise the load on the straight muscle abdomen holding lumbar department From the deflection, it will also decrease.
3. Buttocks
. Strain. And do not let the voltage before the end of the approach. Abbreviation jagged muscles Increases 
Activation of all the muscles of the bark.
4. Lonent. The most difficult moment! For proper fulfillment Planks The lumbar spine must be flat. That is, the lower back can not be rounded or to fight. Imagine your loin tightly pressed against the wall.
5. Belly. Tighten, and then (already drawn) try tag to ribs. Throughout the approach, keep the stomach in this position, but your breath is not delayed.
6. elbows. In order not to create excess load on the shoulders, put your elbows strictly under the shoulder joints.
To increase the intensity of the elbow, you can move a little further.
Exercises are necessary on exhalation, And hold - to moderate tension in the muscles. Strengthen in this position how much it is possible: to begin with, it is enough to hold out 10 seconds. As a rule, people with different preparedness retain the pose of the plank from 10 seconds to 2 minutes. Ideally, you need to hold the body in a fixed position as long as possible - so you use the muscles to the maximum, but if you are new, do not try to beat the record: Start with the smallest.
Tip: If you do the exercise the front plan for the first time, first hold out 10 seconds, the next time 20 seconds, then 30 seconds and ultimately up to 1 minute. Good result It is 2 minutes, but if you perform 3 approaches, then hold on to 1 minute.
Try to gradually increase the workout time.
If you hardly do the exercise - go on your knees.
Muscles that work in this exercise are the press, the plated bark and buttocks. All you need to do is be correctly standing in the elbow stop, and the muscles will decline, thereby shaking the press.
In the exercise, the plank is involved muscles:
But that this exercise gives the results, it needs to be performed correctly, and otherwise the load will not be distributed correctly, and you will not feel any effect.
Detailed learning of the exercise "Planck from the forearm" with Mylena Poznyak: 
Exercise Options Planck
The bar can be diversified to your taste and color. If you just stand in one position for two minutes you are bored, modify and experiment.
Planck on straight hands
The basic pore of the plank has several features.
- Do not pull your head in the shoulders - you are not a turtle to stick your head into the shell! On the contrary, straighten the neck and straighten your shoulders.
- First, hand brushes should be located strictly under the elbows, and the elbows are right under the shoulders. If you put your hands wider shoulders, your shoulders will fall a big load - it is impossible to allow it!
- Secondly, the angle between wrists and hands should be 90 degrees - it is very important to prevent the injuries of the joints.
- Strain the press and do not lower the lower back: imagine that your body is a straight line.
How to do:
Standing, legs together or on the width of shoulders, the stomach is pressed against the spine, the buttocks are compressed, the Kobchik pulls forward (to avoid deflection in the lower back).
On the exhalation, begin to lower the housing down, the vertebra behind the vertebra, until you get the floor palms. Then move your hands forward until your body becomes parallel to the floor. Transfer the bulk of the weight into hand. Close your eyes and try to feel like your press muscles support your entire body.
Important: Your wrists should be smoothly under your shoulders, the elbows are slightly bent, the stomach is cuddled to the spine, the buttocks are compressed throughout the exercise
Side Plank
What's the secret: This exercise for the press is more effective than the traditional plank, since you hold the weight of the whole body at two points of contact instead of four. You have to strain more to keep balance.
How to do:
AND. Starting position: Lying on the left side, put the elbow exactly under the shoulder, the legs are straight. Put right hand On the right thigh. Foot straight.
IN. Strain the press muscle and raise the pelvis from the floor until you form a diagonal, balancing on the forearm and footsteps. Do not forget, your body must form a straight line! Stay in this position 30-45 seconds (or the highest possible time). If you do not stand so long, make an exercise again so that a total of 30 seconds. Change the parties and repeat the same actions.
Working muscles:
Detailed learning of the exercise "Side Plank" with Milena Poznyak: 
Complications
To strengthen the muscles of the whole body, you will need only 1-2 minutes for one approach. If you withstand two minutes you do not work, you can neglected a little bit and bend the legs in the knees.
If you are easily performing a bar and a side bar for two or more minutes, you can complicate my life a little, adding some elements to the exercises.
1. Land with a raised foot
Raise one leg up. So you significantly increase the burden on the muscles of the bark. And reduce the number of support points - it means that the body has to make additional efforts to hold on to position.
What's the secret: By reducing the area of \u200b\u200bsupport, the load on the abdominal muscles increases significantly.
How to do: stand on your elbows, as when performing a regular bar. Tighten your stomach, make the lower back flat. Without changing the position of the body, lift one leg up a little above the shoulders, keeping it straight. The fingers of the leg raised by pulling on themselves. For this position as much as you can. Relax, and then repeat with the other foot.
When to do: you can simultane in the usual minu bar - go to this option. It is very important that the loin does not be bombed. The muscles of the press and buttocks must be in constant voltage, while the stomach must be drawn, which provides proper position The pelvis, pouring the tailbone inside and holding the body parallel to the floor. If the technique breaks, stay, take a break for a few minutes, and repeat again.
2. Plank with a raised hand
Raise one hand up. The situation is the same - you will have to make some power not to fall on the side. And this is good.
What's the secret: A more difficult option - stand on one hand even more difficult.
How to do:
stand in the usual bar, fixing your back and pulling the stomach. Keeping the position of the legs and the housing, pull one hand forward. Hold in this position as much as you can.
Relax, and then repeat with the other hand.
3. Side complicated plank
What's the secret: This is a completely different look of the plank, but in our chain it is the most difficult. Running side bark, thigh muscles
How to do : lagged on the side, connecting and straightening the legs. With the case, they must be a straight line. Put the left forearm on the floor (elbow exactly under shoulder joint). Right leg raise up left above oneself. Length in this position as much as you can. Relax and repeat, turning on the other side.
When to do: as additional exercise to the usual bar or its complicated options.
4. Plank on the phytball
Use a Swiss ball for complication, resting in it with your elbows, or putting a foot on the ball.
What's the secret: With this multifunctional exercise, you can add some movements to simple exercise Planks at the same time training a feeling of equilibrium through work on a balancing ball. The main trick of this exercise is not to be drawn into the shoulders. If you feel that you can't hold the balance on the ball, lean it against the wall for greater stability and stability or pre-work. this exercise On the floor.
How to do:
AND.Source position - on the knees, stop elbows on the ball. Ride the ball forward until the back straightening. Then, holding the back in the smooth position, straighten the knees. Make sure that the ears are not pressed into the shoulders.
IN. Draw in the resulting plank pose for 1-2 seconds, lower your knees, slightly touching the floor before returning to the plank pose again.
Perform 1-3 approach to 8-16 repetitions.
Option Exercise Plank on Fitball
Put your feet on the ball so that the support fell on the tibia. The palms should be placed on the floor strictly under the shoulders and on their width.
From this position, stretch into one line, without flexing in the lower back, and hold the balance of one and a half minutes. If you feel that you can easily spit out, do it.
Benefit Exercise Planck
Elastic buttocks
If you have not been engaged in sports for a long time, at first you may be hard to raise your legs. But even if you are limited only to the "suspended position", the jagged muscles will work. Over time, try to raise your legs higher and higher.
This exercise is directed. So you not only give them the desired forms, but also get rid of cellulite.
Strong back
During the exercise, the lower muscles of the back, as well as shoulders and cervical. So this exercise can serve as the prevention of osteochondrosis in the neck and lower back. In addition, you get rid of the shoulders pain and between the blades, which happens because of the wearing heavy bags or the constant seating at the desktop.
The muscles will grow, the shoulder shape will improve - any open T-shirt will look excellently.
Slender legs
The main emphasis in the exercise is on your feet. At the same time, everyone is involved. Do not be afraid if you feel the burning in the muscles - it means that the muscles work.
As a result, you can wear even the most inspirating skirt.
SLIM STOMACH
When the whole body is intense, automatically, both both the lower and side.
To even better work out the press, you draw a little your stomach, and then strain and keep so far until the end of the workout. But try so that your breath does not come down.
Tighted hands
It is clear that along with the legs in this exercise - they have half a body weight.
At the same time, biceps and triceps are swinging simultaneously. Result: you have strong, but at the same time slender hands.
By the way
At first, during the exercise, you will tremble legs. Do not scare! Stopping, the muscles will become less "shaking".
Involuntarily becoming a witness, as new trends capture the minds of hundreds of millions of people around the world. How new flows penetrate everywhere and find their followers. Then it becomes a panacea from everything in the world, from stress, from headaches, from unnecessary kilograms And from "cockroaches" in the head ...
It so happened with simple, at first glance, the exercise of Asana Cumbhasana / The board / The People's People. Now this is the world trend, and only deaf did not hear about the bar.
Remember is a world record for 8 hours. Do you understand me? 8 hours in the bar without a toilet, internet, coffee and facebook.
Without a doubt, this is a unique exercise, and the benefit of it is weighty, there are hundreds of articles on the Internet on this topic. Surely you tried to stand in a plank many times and not even one minute, and every time I wanted longer, something worked out, but there is no something.
If you still want to stand longer, it is better to use a reasonable and systematic approach in training. I gathered for you a lot of effective advice and checked them personally. Believe it, it works. Each item itself is very valuable, and applying them in practice, you will be able to improve your results from a few seconds to a few minutes.
strap longer
- Make a bar in the morning is better after 1.5 hours after awakening. First you need to wake up and run all organism systems.
- Be sure to make a workout and charging plank, warm the whole body.
- Special attention on the workout was given to elbows, knees, shoulders, lower back and ankle.
- Be sure to stretch the lumbar department, leaning on straight legs forward, head down, as well as using circular rotations.
- Make a stretching stop, fingers of feet and stretched Achilles tendon, you still stand on them.
- Correctly choose the position of the elbows, they must be under the shoulders and perpendicular to the body.
- Hand brushes and fingers do not fold into the castle, but slightly sorry to the fists and a little in one bed.
- The closer the feet to each other, the hard to do the exercise for the press.
- Before starting the exercise, you need to be tested, saturate the organism with oxygen. 15-20 deep full breaths and exhalations. Getting started only after full respiratory restoration.
- Put under the mat, the terry towel where the elbows will be, so the burden load will decrease.
- 20-30 minutes before the start of the exercise of drinking water and be sure to go to the toilet.
- To track the time, use the stopwatch (in any smartphone), not a timer. The timer demotivates at the very end, I want to throw and stretch the seconds forever.
- Certain a desire and tell yourself "The longer I stand in the bar, the younger and stronger I will, the more beautiful and more successful, the more money, better the relationship," etc.
- For convenience, turn on music, classic or meditation, choose to your taste, but so that you will not switch anything later, distracts.
- During the execution process, you can view a movie or any other interesting content.
- Transfer the phone to silent mode or air mode. Planck is holy. And let the whole world wait.
- You can additionally inform you for 30 minutes nobody touched you. Let them guard your peace.
- Be sure to learn to meditate - this is the most important thing in the bar. Otherwise, you will not shift further than a few minutes.
- Before standing in the bar in the room or indoors, be sure to spend, you need oxygen. Many oxygen!
- The defendant in advance at the room temperature, the ideal will be 18-20 s and air humidity 55-60%.
- For the growth of the result in time, train through the 3 + 1 system (3 days of work, 1 day of rest), before visiting the maximum rest 2 days.
- Head: Hold it smoothly, do not twist, do not lower and do not raise. Before the plank, make gymnastics and stretching for the neck.
- Breathe right, find your pace, not quickly and not slowly.
- If you participate in the marathon for 30 days, add each training session 10 seconds, here you will need a timer. Remember! I turned on the timer and do not see it anymore until you hear a signal.
- By itself, the plank does not replace all other exercises to stand for a long time, you need to work on improving the entire physical form, and not one particular site. Of course, it will absolutely fair to remind that the plank, like any physical activity, Performed in comfortable and comfortable clothing, the same applies to shoes.
I must warn you, which is long - does not mean well. Recent studies in Journal of Strength and Conditioning led scientists to the conclusion that several short approaches for 2-3 minutes are much more efficient than the long plank. But how do you want somewhere in the company to declare about 30 minutes! Olive records are still needed!
To enjoy every workout, increase your results in the bar, this will help you regular classes, faith in yourself and useful tips.
I believe! You can longer!
The versatility of the plank amazes imagination. Most exercise Directed to work with specific muscle groups and ignore the rest, which often leads to comical results. The bar allows you to evenly strengthen and redeemed the body, it does not disregard any back, no legs.
1, 5, 10 minutes bar - What happens to the body?
Let's look at the beneficial effect of the plank on a specific example. As a sample for research, we will pay attention to the classic bar, because most newcomers begin to work with it. Pay attention to the results depending on the duration of the approaches. They will tell me how many minutes it is necessary to stand in the plank for weight loss or muscle elaboration.
1 minute
You have read the instructions and found out the right technique, got up in a rack and was surprised to find treacherously ingratching press and cutting legs! There is nothing surprising in this - an unprepared person will very quickly get tired of colossal voltage directed immediately to all muscle groups. But let's talk about pleasant - in 1 minute in the bar you burned 5 calories, soften and surprised the muscles. The blood circulation has improved, the muscle corset is strengthened and gets more oxygen. Newcomers should stay at this mark so as not to overvolt the unprepared muscles.
5 minutes
5 minutes a flawless bar - result, worthy of respect. During this time, you burned 25 calories, warmed and strained every muscular fiber Your body. By the way, about the muscles. In 5 minutes in the rack, they must begin to "clogging", which signals that you have received a sufficient load and you can stop the exercise.
10 minutes
We sing brave madness! Standing 10 minutes in the bar is a harsh test even for the trained body. You got rid of 50 "extra" calories, abdominal muscles work at full capacity, the posture becomes even, and movement more confident. This is worth it to stop so that the lacquer does not damage the muscle fibers. Today, everyone, relax, you deserve it!
Tip: Do not chase the length of the approach. Short but regular exercises will bring more benefitthan long and tedious classes.
Optimal exercise time
"How much do you need to keep the bar?" - Probably the most common question facing fitness instructors or just experienced and trained people. There is no unambiguous answer to it, because the duration of the approach rests on the possibility of your body - where someone easily slides for 3 minutes, the other will not stand it and 30 seconds. Soberly estimating my strength, you will pick up the optimal option that brings not only the benefit, but also pleasure.
We make a schedule for a month
Despite the fact that the duration of approaches is selected individually, general recommendations According to the schedule of training for a month, there are still exist. They consist of gradually increasing the volume of workouts and their duration. Following the specified methodology, you will achieve excellent results And make your body stronger and hardy. Let's start with the classic plank and short approaches. Looking back at the end of the month, you will be surprised to discover that the approach time has increased several times.
We give another example of the workout schedule for the month (with rest on certain days):
| 1 day - 20 seconds | 16th day - 2 minutes |
| 2 day - 20 seconds | 17 day - 2 minutes |
| 3 day - 30 seconds | 18 day - 2 minutes 30 seconds |
| 4 day - 30 seconds | 19 day - rest |
| 5 day - 40 seconds | 20 day - 2 minutes 30 seconds |
| 6 day - rest | 21 days - 2 minutes 30 seconds |
| 7 day - 45 seconds | 22 day - 3 minutes |
| 8 day - 45 seconds | 23 day - 3 minutes |
| 9 day - 1 minute | 24 day - 3 minutes 30 seconds |
| 10 day - 1 minute | 25 day - 3 minutes 30 seconds |
| 11 day - 1 minute | 26 day - rest |
| 12 day - 1 minute 30 seconds | 27 day - 4 minutes |
| 13 day - rest | 28 day - 4 minutes |
| 14 day - 1 minute 30 seconds | Day 29 - 4 minutes 30 seconds |
| 15 day - 1 minute 30 seconds | 30 day - 5 minutes |
While you are standing in the bar, your body works!
Do not build illusions about the fact that the plank can replace full complex sport exercises Or relieve you from the need to visit the gym. Relief muscles and a slim figure will have to be mined and then, but know - the plank not only facilitates this process, but also turns it into a kind of game. Paying a bar for a few minutes a day, you have an invaluable service, carry out the prevention of diseases of the digestive and excretory system, and also get rid of back pain. Standing in the bar in the morning or evenings will not be for you a painful necessity. Remember that your health is your treasure, and sports - best way Save it.
We offer to watch video from various species Dynamic plank:
Strap by staring: photo before and after
Planck - universal exercise. Its universality is that, when performing physical exercises, not all muscle groups are involved, one or a maximum of two. Lanka is striking the imagination by the fact that all groups of muscle muscles are involved in its implementation. In other words, only one exercise allows you to pump and pull up the whole body at once. All muscles are evenly strengthened, the body is heated. Hands, back, belly, legs - all these parts are not ignored. But the question is how much to stand in the barSo that the result is noticeable soon.
Many wonder how static exercise may be so miraculized to influence the body. In order to understand how the planka works, let's look at the classic version of the bar, because most people start to engage from this type of plank. Interestingly, the effectiveness and efficacy of this exercise depends on how often you will exercise, what is the duration of the plank how much approaches do.
For 1 minute
First you need to read more about this exercise, learn and understand its technique. Of course, legs can immediately boil and tremble the press. This is not surprising, because the person is unprepared can be tired of such strong tension, which is sent immediately to all muscle groups. But there is a pleasant side - only one minute of the exercise of the bar will burn about 5 calories. At the same time, you have sophisticated and stretched out the muscles. Blood supply must work, as well as metabolic processes, strengthened muscular corset and received a sufficient amount of oxygen.
Practical advice: But you should not hero and try to stand at the bar immediately longer. The beginners of this time is enough.
In 5 minutes
Someone can do the exercise of the planka for 5 minutes a day. This result takes applause, so it is not easy enough. In 5 minutes, the strip exercise is possible to reset 25 calories, each muscular fiber warmed up and strained. If we talk about muscles, then the 5-minute load allows you to score the muscles. This exercise can be stopped.
In 10 minutes
10 minutes the plank is worthy of respect. Stand in so much - big success. Perhaps, for any body, 10 minutes in the bar is a sufficiently severe test, because during this period, the muscles have worked in complete power, the posture has become smooth. It is better for this and stop, because the muscles can damage the muscles.
Important! No need to chase the length of exercise. If you do a short bar, but regularly and with several approaches, you can also get an excellent result.
At the same time, the plank is the exercise where it is important not the amount and quality, so it is best to concentrate on the correctness of the execution of the bar than on the duration of the approaches.
Optimal time
Definitely answer the question of how long it is to stand in the bar - no. We are talking about individual physical training And about the possibilities of your body. One person can easily stand three minutes, for the other and 30 seconds will be presented with special difficulty. It is necessary to soberly assess your strength and not harm your body.
Schedule exercise
There are general recommendations for the exercise even despite the fact that it is still better to make such a schedule individually. In short, you need to gradually increase the volume of workouts. Moreover, this is not only the duration, but also the number of approaches. If you follow this model, then soon you can make your body beautiful and taut. Start better than S. classic option Planks, and let the initial approaches will be short 30-60 seconds. Gradually increase the time of approaches and their number, and in a month you can see the result.
The body works fine
Surprisingly, standing in the bar, in a static exercise, the human body works intensively. Of course, it is not easy, even if it seems like it seems that there is nothing easier than to stand a couple of minutes on the fingers and on the hands of the hands (by the way, it is possible to start the bar on the elbows. This will facilitate the load, and will allow the body to get used to the body in the exercise) .
Note! Of course, the full range of Exercises of the Planck will not replace, at the same time, if you suffer from overweight, then you should not refuse to power either.
Planck is effective in conjunction with other measures for harmony. There must be a set of exercises. But the plank, definitely, helps in this fight against excess weight And allows you to achieve the desired relief much faster. Just a few minutes in the bar every day - and you will have an excellent service with your body, make the body more elastic, flexible and beautiful. In addition, this is the excellent prevention of many diseases, in particular, pain in the back, digestive system. Remember that everything is in the hands of a person, and you decide when it becomes healthy and the right way.
Healthy, tightened guy is simply obliged to withstand two circles of the second arrow.
H Oh hardly you turned out to be a cooler of Danchanin Tom Hol, which in 2015 survived 4 hours and 28 minutes in this position! It was already a second record for a 52-year-old man, a year before this stood in the bar for 3 hours and 8 minutes. He was beaten by police officers from China Weidong, who in 2014 froze in statics for 4 hours 26 minutes.
But there is a record and more serious: a little more than a year ago, at 10:26 am, in the Beijing Hotel Shangri-La, all the same Mao Weidong fought with a former specialist from the US, George Konom in this, perhaps the most still popular sport. Men strained and did not relax more than half a day: Hood surrendered after 7 hours 40 minutes, and Mr. Wagedong stopped relying on the elbows at 18:27, setting the absolute world record - 8 hours 1 minute!
if you can't stand in the bar 120 seconds, then you have: a - overweight; B - weak muscles; In - incorrect training system
Is it in some comparison with our three approaches with you, say, 2 minutes? The famous physiotherapist from the USA Bill Hartman advises to "hold" minutes of 3 minutes, but, according to him, this is an approximate time, averaged the health indicator of the muscles of the bark. Dan John, Fitness Expert Men "S Health says that if you can't stand in the bar 120 seconds, then you have:
A - overweight; B - weak muscles; In - Incorrect training system. Healthy, tightened guy is simply obliged to withstand two circles of the second arrow. "Whether to stand more is to decide - he adds, it's just an exercise, and longer - does not mean better."
"Plank" you install yourself
Tom Holder is a professional coach and a fitness center owner in the Danish town of Frederikssun. To withstand competition with network gymOnce he decided to show how coarse coaches he is. To do this, he did not raise gravity, run on long distances or experience himself to survive - everything that he needed is the floor and its own body.
In 2014, he began with 8 minutes of statics in the stop lying on the elbows, adding 5 minutes a week. A year later, he was already holding three hours. "I chose exactly a bar, because during these years the exercise was gaining monstrous popularity, but it should not be thought that such a training would benefit everyone - he says, - in group training sessions we never exceed the time in 3 minutes, and this is enough."
Cold professional sportsman, champion Denmark sports aerobics For 1997. He is sure that it is a sports past that helped him to beat the world record, however, the hall notes: "The main obstacle is in your head. If you can convince yourself that it is capable of more - you will get the desired, and such a strategy works not only in sports. "
Long - does not mean good
A study conducted in Journal of Strength and Conditioning led Canadian conclusion scientists - a few short approaches are more effective than a long plank. Professor University Waterla, Dr. Stewart McGill is confident that the endurance of the muscles of the bark is much more important than their power, because their main purpose is to keep their back straight, but he does not believe that it does not think that it is correct.
"If you want to put a record in the bar, you can try, but there is no benefit for the health of the body," he says. Moreover, the discovery of Canadian scientists is that micropodes for 10 seconds work on endurance much more efficiently. In the course of experience, two groups of subjects performed exercises to the muscles of the bark. The first team kept the bar for 10 seconds - first 5 approaches, then 4, and so to one. The second - made picks on the press and other dynamic exercises. After 6 weeks of training, those who kept the bar for this scheme strengthened the torso muscles is much stronger.
Planck - Static exercise. There are no movements in it, because the most important thing here is to keep the body correctly (and as long as possible).
1. Foots
Put together: keep the balance will become more difficult, which will increase the load on the muscles of the abdomen.
2. Feet
Must be straight and tense, otherwise the load on the straight muscle of the abdomen, holding the lumbar department from the deflection, will also decrease.
3. Buttocks
Strains. And do not let the voltage before the end of the approach. Reducing the berium muscles increases the activation of all the muscles of the bark.
4. Raison
The most difficult moment! With the proper execution of the plank, the lumbar spine must be flat. That is, the lower back can not be rounded or to fight. Imagine that your loin is tightly pressed against the wall.
5. Belly
Hanging, and then (already drawn) try to pull up to ribs. Throughout the approach, keep the belly in this position, but your breath is not delayed.
6. elbows
In order not to create excess load on the shoulders, put the elbows strictly under the shoulder joints.