{"id":330740,"date":"2022-04-21T17:46:00","date_gmt":"2022-04-21T14:46:00","guid":{"rendered":"https:\/\/inform.com.de\/?p=330740"},"modified":"2021-05-03T18:46:44","modified_gmt":"2021-05-03T15:46:44","slug":"how-to-stay-in-the-bar-longer-how-and-how-much-to-do-the-plank-exercise-correctly","status":"publish","type":"post","link":"https:\/\/inform.com.de\/en\/how-to-stay-in-the-bar-longer-how-and-how-much-to-do-the-plank-exercise-correctly\/","title":{"rendered":"HOW to stay in the bar longer. How and how much to do the plank exercise correctly"},"content":{"rendered":"<h2>variations of planks<\/h2>\n<p>As they say, complicating your life can be done in two ways:<\/p>\n<ol>\n<li>By reducing the number of points of support (by raising an arm or leg).<\/li>\n<li>By adding dynamics (doing push-ups with your hands or stepping over your legs or doing crunches).<\/li>\n<\/ol>\n<p>You can diversify the received load by changing the position of the body, that is, by doing:<\/p>\n<ul>\n<li>side strips;<\/li>\n<li>reverse planks.<\/li>\n<\/ul>\n<p>Let's take a look at how to properly perform all of these options to get the most out of your workout.<\/p>\n<h3>Raise our hands<\/h3>\n<p>This exercise will put more stress on your core and upper body, particularly your shoulders. In addition, small stabilizer muscles responsible for maintaining balance are involved in the work.<\/p>\n<p>Support on three points &#8211; the arm is extended forward.<\/p>\n<ol>\n<li>Strike the classic plank position on outstretched arms (easier) or on the elbows (harder). Transfer your body weight to one hand, and lift the other off the floor and pull it forward. Lock in this position and try to hold it as much as you can.<\/li>\n<li>Lower your hand, then repeat the movement with the other hand.<\/li>\n<\/ol>\n<h3>Raise our legs<\/h3>\n<p>Here, an additional load falls on the gluteus maximus muscle and the back of the thigh. The muscles of the core stabilizers also work.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0960dfada.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0960dfada.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<p>Raising the leg puts stress on the gluteal muscles.<\/p>\n<ol>\n<li>Stand in a plank on your elbows or straight arms. Maintaining a stable lumbar position, lift your straight leg off the floor and lift it up. Lock in this position. Raising the leg is performed without a jerk, controlled by movement.<\/li>\n<li>Return to the starting position and repeat the exercise with the other leg.<\/li>\n<\/ol>\n<h3>Support on two points<\/h3>\n<p>This exercise is a synergy of the previous two. You keep the support on just two points &#8211; this is the level of the pro.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0961856c3.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0961856c3.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<p>Support on two points requires good coordination of movements.<\/p>\n<ol>\n<li>Get into the classic plank pose. Extend your straight arm forward and lift the opposite leg up. In this position, it is quite difficult to maintain balance, so it will require from you not only physical preparation, but also mental concentration.<\/li>\n<li>Get down to the floor, switch legs and arms, and repeat the movement.<\/li>\n<\/ol>\n<h3>Push-up plank<\/h3>\n<p>Doing the plank exercise in this way adds dynamic work to the exercise. The load on the pectoral muscles and triceps increases.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b09622d2d1.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b09622d2d1.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<p>Making the exercise harder by adding push-ups.<\/p>\n<ol>\n<li>Take a plank position on straight arms, lock in.<\/li>\n<li>Without changing the straight position of the body, lower one hand on the elbow. Then do the same with the other hand. So, you are already standing in a plank with an emphasis on your elbows.<\/li>\n<li>Now you need to rise back to straight arms. That is, consistently do push-ups with each hand. Straighten the arm that was bent first, then place it on the palm and straighten the other arm.<\/li>\n<li>Repeat the exercise as much as you can.<\/li>\n<\/ol>\n<h3>Legs together &#8211; legs to the sides<\/h3>\n<p>This type of abdominal plank puts additional stress on the gluteal muscles.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0962c621b.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0962c621b.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<p>We put our legs to the sides one by one and return to the midline.<\/p>\n<ol>\n<li>Stand in a plank on your elbows or straight arms, depending on your level of fitness. Put your legs together.<\/li>\n<li>Step one foot to the side. Step to the side with the other foot. Bring the first leg back into place. Place your other leg next to it. During &#8220;walking&#8221; control the position of the lower back.<\/li>\n<li>Repeat the exercise.<\/li>\n<\/ol>\n<h2>Types of planks<\/h2>\n<p>All types of planks have general rules and a similar technique for performing<\/p>\n<p><strong>Side plank<\/strong>. That is, you are standing in a fixed position on 1 arm and 1 leg.<\/p>\n<blockquote>\n<p>Having mastered these exercises, you can subsequently diversify your workout by adding jumps, push-ups, twisting, lunges to the classic version, as well as using additional devices, for example, fitball, bench, weights in the form of a pancake or a sandbag.<\/p>\n<\/blockquote>\n<p>The plank exercise comes in over a hundred different variations. Today we will take a closer look at two classic types: on the arms and on the elbows. The exercise seems simple, however, if you violate the technique of execution, the effectiveness of it can come to naught. Therefore, before getting into the bar, carefully read the text below and then the benefits of the exercise will be maximum.<\/p>\n<h2>Execution technique<\/h2>\n<p>Now we will figure out how to do the plank exercise using the example of 2 classic execution techniques &#8211; on straight arms and on the elbows.<\/p>\n<h3>Plank on straight arms<\/h3>\n<p>Remember, it's the right technique that matters. Further, having figured out the nuances of the exercise, you will gradually be able to improve the time indicators. On the first day of class, standing in the bar for 20 seconds will be enough for a beginner. Every day you can gradually improve your result. Then you will achieve the best results.<\/p>\n<p>If you do not have a mentor with you who will check the correctness of the technique, then perform the exercise in front of a mirror. Also use a fitness mat.<\/p>\n<ol>\n<li>Take a prone position. From this position, lift yourself up so that only your palms and toes are supported. The hands should be exactly under the shoulders.<\/li>\n<li>Do not bend your legs, keep them straight<\/li>\n<li>The back position is absolutely straight. The shoulder blades are lowered. Do not round your back or bulge your tailbone. Looking forward<\/li>\n<li>The press must be kept at maximum tension and not relaxed until the end of the bar.<\/li>\n<li>Feet can be placed together, or can be spread apart to shoulder width. The wider your feet are, the easier it is to do the exercise, however, you will reduce the efficiency of the muscles.<\/li>\n<li>Breathing &#8211; calm and continuous<\/li>\n<\/ol>\n<h4>Exercise complication<\/h4>\n<ul>\n<li>\n<p><strong>Plank on one leg.<\/strong> It is necessary to stand up, observing all the above rules and raise one leg up, keeping the body position in a static position. After completing the exercise with one leg, repeat with the other. To maintain balance, your arms can be placed slightly wider than your shoulders.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b09636cf5d.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" \/>\u00a0<\/p>\n<\/li>\n<li>\n<p><strong>Outstretched plank.<\/strong> Standing in the plank, stretch one arm forward or hide it behind your back and keep your balance, make sure that your back is straight. Repeat the same steps with the other hand.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b096408cc1.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b096408cc1.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a>\n<\/li>\n<\/ul>\n<div class=\"sds-iframe-wrapper fitvidsignore\" style=\"position:relative;padding-top:56.25%;max-width:100%;\"><iframe allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" src=\"\/\/www.youtube.com\/embed\/dd5fRGh_nHo\" frameborder=\"0\"><\/iframe><\/div>\n<h3>Elbow plank<\/h3>\n<p>The principle of execution is the same as in the bar on the hands. The only difference is that you are leaning on your forearms. To do this, you need to bend your arms, keep your elbows strictly under your shoulders. Make sure that the spine does not bend, the tailbone does not protrude, and the press remains tense.<\/p>\n<h4>Exercise complication<\/h4>\n<ul>\n<li><strong>On one leg.<\/strong> Leaning on your elbows, lift one leg up and stay in this position. Then repeat with the other leg.<\/li>\n<li><strong>With an outstretched hand.<\/strong> From the elbow plank, extend your arm forward. After standing still in this position for a few seconds, change your hand.<\/li>\n<li><strong>The plank on the arms and elbows can be combined into one exercise.<\/strong> First, take a position on straight arms, then lower yourself on your elbows, alternately bending one arm, then the other. Then return to the starting position. Repeat several times.<\/li>\n<\/ul>\n<p>A video with 5 unusual and effective plank options, for those who confidently do the classic version of this exercise:<\/p>\n<div class=\"sds-iframe-wrapper fitvidsignore\" style=\"position:relative;padding-top:56.25%;max-width:100%;\"><iframe allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" src=\"\/\/www.youtube.com\/embed\/KucnO3WYjfA\" frameborder=\"0\"><\/iframe><\/div>\n<h2>Seven main types of planks<\/h2>\n<p>Different variations of the exercise can come in handy as the endurance increases, when a standard stance will not cause problems and the feeling of discomfort disappears.<\/p>\n<h3>Elbow stand<\/h3>\n<p>Having taken a prone position (belly down), stand on your elbows. Then raise the body so that a straight line is formed mentally. It is important not to allow the priests to sag or protrude. Hold this position for the maximum amount of time, while recording all the results and increasing the duration of each workout (at the initial stage, the difference may be several seconds).<\/p>\n<h3>Side stand<\/h3>\n<p>It is performed according to the same principle as on the elbows, only the body turns sideways, and the emphasis is transferred to only one hand. Exercises are performed on each hand in turn. Standard requirements: a straight line of the body without sagging and protruding parts.<\/p>\n<h3>Leg stand<\/h3>\n<p>Take a starting position and raise your leg. Keep the body in this position for the maximum amount of time.<\/p>\n<h3>Outstretched arm<\/h3>\n<p>Take the starting position &#8211; the usual plank. Raise your arm and straighten it so that it is parallel to the body. Hold in this position for a while, then return to the classic stand and repeat everything, but with the other hand. This counts as one repetition.<\/p>\n<h3>Stand with transition<\/h3>\n<p>Lie on the floor, raise your body, as when performing a classic plank. Then go to the side stand, after 10 seconds turn to the other side. The retention time on each side is the same &#8211; 10 seconds. Take the starting position. This counts as one repetition. That is, the classic stance alternates with the lateral stance without rest.<\/p>\n<h3>Side stand with a turn<\/h3>\n<p>Take a position as when performing a side plank. An emphasis is placed on one hand, the second rises up above the body and straightens so that it is perpendicular to the floor. Lower your hand, touching the floor and raise it to its original position. Do it 10 times, then change to another<\/p>\n<p>side and repeat again.<\/p>\n<h3>Rack with fitball<\/h3>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0964a6a84.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0964a6a84.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<p>You will need a bench for this exercise. Place your legs on the bench, forearms on the ball. When done correctly, the body forms a straight line from the shoulders to the ankles. Hold your body in this stance for a minute.<\/p>\n<p>You can proceed to the listed variations of the bar after the increase in endurance is noted when performing the classical technique. It is important to remember that these exercises increase blood pressure and are therefore contraindicated for people with health problems.<\/p>\n<h2>Muscle work<\/h2>\n<p>The main muscle groups that support the body in a straightened position during the plank are the abs and back. In addition, the muscles of the chest, shoulders, front thighs and buttocks are included in the work. In other words, the distribution of the load on the muscles when performing the classic version of the exercise (standing in support on the elbows) looks like this:<\/p>\n<ul>\n<li>Abs, especially the rectus abdominis muscles. The main load is on the press &#8211; the abdominal muscles do not allow the body to sag down under the influence of gravity.<\/li>\n<li>The muscles of the back, especially the lower part. Maintain your torso in a straight position, pull your ribs together, and pull your arms towards your torso, allowing you to stabilize the angle between your torso and shoulders.<\/li>\n<li>The pectoralis major and deltoid muscles. These muscles allow you to hold onto your shoulders without sagging chest down.<\/li>\n<li>Gluteus maximus, quadriceps, calf muscles. These muscles keep the legs and pelvis in alignment.<\/li>\n<\/ul>\n<p>Looking at the list above, we can safely say that the bar trains almost all the muscles in the body. Variations of this exercise allow you to increase the load or shift its emphasis to certain muscle groups.<\/p>\n<p>The classic plank exercise (sometimes also called the &#8220;board&#8221;) refers to isometric. This means that if you do it correctly, there is no movement in the joints, that is, the posture remains static. However, there are also dynamic options that include turning the body, raising and lowering the arms or legs.<\/p>\n<h3>The benefits of the plank<\/h3>\n<p>The plank does not apply to exercises designed to pump up cubes on the stomach. Its benefit lies precisely in the comprehensive strengthening of the entire muscle corset. The volume of the muscles does not grow during its execution, but the muscles come to tone, their strength and endurance increase.<\/p>\n<p>The benefits of plank exercise are as follows:<\/p>\n<ul>\n<li>There is a strengthening, development of strength and endurance of a large number of muscle groups (press, back, legs, chest, shoulders).<\/li>\n<li>The belly is tightened, the waist becomes narrower, the looseness of the silhouette disappears, which is very useful in the process of losing weight.<\/li>\n<li>The position of the lower spine is stabilized. At this point, it is worth saying that in the presence of diseases or injuries of the spine, you should consult a doctor before performing the exercise. Sometimes an increase in the tone of the muscles surrounding the damaged area may be contraindicated.<\/li>\n<li>The skill is developed to keep the body straight. This will greatly help you both in everyday life and when you do other fitness exercises, for example, squats.<\/li>\n<\/ul>\n<p>In addition to the above, it can be noted that you do not need any additional equipment for training. You can practice at home, in the gym or anywhere.<\/p>\n<h3>Will the plank help you lose weight<\/h3>\n<p>The effectiveness of a weight loss bar, like any other exercise, is measured by how much energy you put into it. In other words, you should not consider it as a magic tool that will help you lose weight. Dynamic variations of this exercise consume more calories than static variations.<\/p>\n<p>Performing planks regularly, along with your diet, can help you get more pronounced results in the process of losing weight.<\/p>\n<p>In general, you can compose a whole workout exclusively from planks. However, such monotony will tire you quickly. Therefore, it will be correct to combine the bar with other physical exercises. The effect of weight loss will appear if you spend more energy than you get from food.<\/p>\n<blockquote>\n<p>Visually, the plank helps to slim down the figure by toning the abdominal and lateral muscles. Basically, this is a good way to start losing weight.<\/p>\n<\/blockquote>\n<h3>How to do the exercise correctly<\/h3>\n<p>There are essentially two classic exercise options:<\/p>\n<ul>\n<li>in emphasis on straight arms;<\/li>\n<li>resting on the elbows.<\/li>\n<\/ul>\n<p>It is easier to do the exercise on straight arms than on the elbows. This is because in this case most of your body weight falls on your legs, which is quite usual, the load on the upper body is less and it is easier to maintain the position of the body. As you lower yourself onto your elbows, the distribution of weight between the fulcrum points changes. You have to make much more effort to keep your body in an even position.<\/p>\n<p>Technique for performing the bar on straight arms:<\/p>\n<ol>\n<li>Take a position of rest on the palms. Place the brushes exactly under the shoulders. Your entire body should be in a perfectly straight line. That is, you keep your back straight, without bending in the lower back (the pelvis is slightly twisted), the legs form one line with the back &#8211; the buttocks do not rise up, the stomach does not sag down (the press is tense). Pay special attention to the position of the shoulders and neck. The chest should not sag between the shoulders. The neck is an extension of the back, the gaze is directed to the floor, there is no need to raise your head. Legs are straightened at the knees, you rest on your toes.<\/li>\n<li>Stay in a static position for as long as you can. Continue standing until muscle fatigue begins to disrupt technique. It is normal for the muscles to tremble in the last seconds. As soon as you feel that you are no longer able to maintain the position correctly, sit down on the floor, rest a little and repeat the exercise 1-2 more times.<\/li>\n<\/ol>\n<p>Technique for performing on straight arms.<\/p>\n<p>As for the width of the stop setting, it has no key value. The wider the legs are apart, the easier it is to do the exercise. Legs together is a complicated option.<\/p>\n<p>Technique for performing the exercise with an emphasis on the elbows:<\/p>\n<ol>\n<li>The starting position is the same as in the previous version, only you put your hands not on the palm, but on the forearms. The elbows are located strictly under the shoulders, the body, neck and legs are in one line. Make sure that there is no deflection in the lower back, the buttocks do not rise up, and the stomach does not sag.<\/li>\n<li>Hold this position for as long as possible. Repeat the approach 1-2 times.<\/li>\n<\/ol>\n<p>Execution technique with emphasis on the elbows.<\/p>\n<p>Many trainees have a question: how long do you need to keep the bar and how often do you need to do this exercise?<\/p>\n<blockquote>\n<p>If the option to hold the bar &#8220;as long as possible&#8221; seems too vague to you, start with 30 seconds. After you have mastered holding the pose for 30 seconds in three approaches &#8211; increase the time by 10 seconds and hold on to 40. So, gradually strive to achieve three minutes in one approach. If you have reached a good level of fitness, start mastering the advanced exercise options.<\/p>\n<\/blockquote>\n<p>The plank can be done as often as your time and desire permits. It's great for completing an ab workout or a full body workout. You can do this exercise separately whenever possible.<\/p>\n<div class=\"sds-iframe-wrapper fitvidsignore\" style=\"position:relative;padding-top:56.25%;max-width:100%;\"><iframe allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" src=\"\/\/www.youtube.com\/embed\/KucnO3WYjfA\" frameborder=\"0\"><\/iframe><\/div>\n<p>Next, we will consider the most popular variations of the classic types of planks, which will increase the load, make it more varied and increase the effectiveness of training.<\/p>\n<h2>Exercise plank: general information<\/h2>\n<p>The plank has long been a classic exercise not only in abdominal workouts, but also in general workouts for the whole body. This multifunctional exercise allows you to use a <strong>large number of muscle groups<\/strong>, and at the same time does not require any additional equipment, or special skills, or a lot of experience from you. The plank can be practiced by both beginners and advanced practitioners. It is thanks to its practicality, efficiency and universal accessibility that the plank exercise has gained widespread popularity.<\/p>\n<p>The plank engages the muscles of the upper and lower body, which means you will strengthen your body, making it elastic and fit. This exercise is especially useful for the development of the muscle corset (abdomen, back, buttocks). A strong muscular system <strong>supports the back and spine<\/strong>, which means it helps to reduce the risk of injuries to the musculoskeletal system.<\/p>\n<h3>How to make the plank correctly?<\/h3>\n<p>Stand in a standing position on the floor &#8211; push-up position. Bend your elbows 90 degrees and place your weight on your forearms. Your whole body should form one straight line, your belly should be tucked up, your muscles are tense.<\/p>\n<p><strong>What to pay special attention to:<\/strong><\/p>\n<ul>\n<li><strong>Head and Neck<\/strong>: Should be relaxed and free. Look at the floor, do not lift your head up.<\/li>\n<li><strong>Hands<\/strong>: keep straight in front of you or cross them. Place your elbows directly under the shoulder joints so as not to put unnecessary stress on the shoulders. Lower your shoulders, do not bring them up to your ears.<\/li>\n<li><strong>Loin<\/strong>: It must not be rounded or sagged. Imagine that your lower back is pressed firmly against the wall.<\/li>\n<li><strong>Legs<\/strong>: Should remain straight and tense. Otherwise, the main load will go to the lower back, and not to the abdominal muscles.<\/li>\n<li><strong>Buttocks<\/strong>: Should also be tense and level with the back. Do not bend your pelvis or lift your buttocks up.<\/li>\n<li><strong>Belly<\/strong>: pull in, and then (already retracted) try to pull up to the ribs. Keep it taut throughout the exercise without holding your breath.<\/li>\n<li><strong>Feet<\/strong>: can be joined together, can be slightly spaced. The closer you put them to each other, the stronger the load on the abdominal muscles will be.<\/li>\n<li><strong>Breathing<\/strong>: <strong>Be<\/strong> sure to remember to breathe deeply throughout the exercise. Inhale and exhale slowly and steadily.<\/li>\n<\/ul>\n<p>Hold the plank position for as long as you can. Beginners can hold the bar for 15-30 seconds, intermediate level &#8211; 30-60 seconds, advanced &#8211; 60 seconds or more. When you feel that it becomes difficult for you to maintain the correct form, finish the exercise. <strong>Never lengthen the duration of an exercise to the detriment of technique!<\/strong> Better to take a break and repeat the exercise in 3-4 circles with short stops.<\/p>\n<p>The bar is suitable <strong>for all fitness levels<\/strong> because you can always increase or decrease the duration of the static position depending on your fitness level. Also, this exercise can always be modified and complicated. If you are a beginner, do the plank on your knees. If you are an advanced practitioner, you can raise your arm or leg and hold the bar in that position.<\/p>\n<h3>How to increase the plank execution time?<\/h3>\n<ul>\n<li>Practice the plank every day, do the exercise in several sets. If possible, do the bar 3-4 times a day.<\/li>\n<li>Try to <strong>progress<\/strong> every 4-5 days. For example, by increasing the holding time of the plank or increasing the number of approaches.<\/li>\n<li>Do other exercises to develop different muscle groups. For example, push-ups, squats, exercises with dumbbells for the arms and shoulders.<\/li>\n<li>If you have been practicing the bar for a long time and calmly hold it for several minutes, then proceed to <strong>more complex options for<\/strong> performing this exercise. Your muscles are probably used to the load, so the bar's effectiveness is diminishing.<\/li>\n<\/ul>\n<p>Sooner or later, the body adapts to any exercise. You should not constantly move towards increasing the plank time, it is better to move on to more complex options for performing this exercise. If 2-3 minutes in the bar is not difficult for you, then feel free to move on to more complex modifications.<\/p>\n<h3>Contraindications to the execution of the bar<\/h3>\n<p>While the plank seems to be a fairly harmless exercise, it is not recommended in certain cases. The bar has the following contraindications:<\/p>\n<ul>\n<li>Injuries to arms, shoulders, feet<\/li>\n<li>Pregnancy and the puerperium<\/li>\n<li>Large overweight (you can perform the plank on your knees, but not more than 30 seconds)<\/li>\n<li>Hypertension or hypotension<\/li>\n<li>Intervertebral hernia<\/li>\n<li>Spine injury<\/li>\n<li>Diseases of the internal organs<\/li>\n<li>Exacerbation of chronic diseases.<\/li>\n<\/ul>\n<h3>What muscles are involved in performing the bar<\/h3>\n<p>During the execution of the plank, the muscles of the abdomen, back and shoulders are primarily involved in the work. The plank also engages the muscles of the glutes, chest, calves, front and back of the thigh.<\/p>\n<p>So, during the classic plank, the following muscles are involved:<\/p>\n<ul>\n<li>Rectus and transverse abdominal muscles<\/li>\n<li>Latissimus dorsi<\/li>\n<li>Lumbar muscles<\/li>\n<li>Muscles of the shoulder girdle<\/li>\n<li>Trapezoid<\/li>\n<li>Pectoral muscles<\/li>\n<li>Gluteus muscles<\/li>\n<li>Quadriceps and hamstrings<\/li>\n<li>Caviar muscles<\/li>\n<\/ul>\n<p>When performing the side plank, an additional load is placed on the oblique muscles of the abdomen, as well as on the muscles of the outer and inner thighs. The side plank is one of the <strong>best exercises for strengthening oblique muscles<\/strong> and stabilizing the spine for back health.<\/p>\n<h3>Static Plank Workout Plan<\/h3>\n<p>We offer you a ready-made workout plan with a bar that can be performed as an addition to any program. Just follow the suggested plan and work on perfecting your figure. There are four exercises: <strong>elbow plank, arm plank, side plank on the right hand, and side plank on the left hand.<\/strong><\/p>\n<p>You will repeat all exercises in several approaches. We offer you the following plan:<\/p>\n<ul>\n<li><strong>First week:<\/strong> each exercise for 15 seconds in 3 sets, a break between sets of 30 seconds, a break between exercises for 60 seconds.<\/li>\n<li><strong>Second week:<\/strong> each exercise for 25 seconds in 3 sets, a break between sets of 30 seconds, a break between exercises for 60 seconds.<\/li>\n<li><strong>Third week:<\/strong> each exercise for 35 seconds in 3 sets, a break between sets of 20 seconds, a break between exercises for 60 seconds.<\/li>\n<li><strong>Fourth week:<\/strong> each exercise for 45 seconds in 3 sets, a break between sets of 20 seconds, a break between exercises for 60 seconds.<\/li>\n<\/ul>\n<p>If necessary, you can adjust the proposed plan or perform each exercise at a more comfortable time for you, or perform simplified modifications (on your knees).<\/p>\n<h3>The benefits of doing the plank<\/h3>\n<p>1 The plank is an ideal <strong>abdominal<\/strong> exercise because it engages all major abdominal muscle groups, including the transverse, rectus, and oblique muscles.<\/p>\n<p>2 The plank includes not only your core muscles, but also your shoulders, chest, buttocks, upper back, front and back of the thigh. This is a unique exercise that will make your body work almost entirely.<\/p>\n<p>3 Thanks to the plank, you will strengthen the muscle corset that supports your spine, which is an excellent <strong>prevention of back pain<\/strong>.<\/p>\n<p>4 The plank will strengthen your back and glutes without damaging your musculoskeletal system and joints (unlike, for example, deadlifts, squats and lunges).<\/p>\n<p>5 Regular planking will help you maintain a straight posture and a straight back.<\/p>\n<p>6 Exercise plank is available for everyone: <strong>from beginner to advanced<\/strong>. Just adjust the holding time of the static position depending on your training.<\/p>\n<p>7 By strengthening your core muscles, you can improve your balance and balance, which will be useful for you in everyday life.<\/p>\n<p>8 Unlike many other abdominal exercises, the plank does not have a devastating effect on your lower back.<\/p>\n<p>9 The plank has a <strong>large number of modifications<\/strong>: in our article alone, more than 40 options are offered!<\/p>\n<p>10 You can perform planks absolutely anywhere: at home, on the street, in the gym. You just need some free space.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b096560e23.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b096560e23.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<h3>Plank harm<\/h3>\n<p>However, despite all the advantages of the plank, this exercise can be fraught with danger. For example, if your core muscles are not strong enough, your spine will sag during planks, causing <strong>pressure on your spinal discs, lower back, and shoulder joints<\/strong>. At the slightest violation of the correct form of the exercise, you may feel pain in the neck or lower back.<\/p>\n<p>In addition, prolonged plank exposure can cause <strong>high blood pressure<\/strong> and even a heart attack, especially those with hypertension. Therefore, you should not be in the bar for more than two minutes in a row. If you want to increase the load on the muscles, then it is better to go towards complicating the plank options (for example, with a raised arm or leg) than towards increasing the time of the static position.<\/p>\n<p>For people who are very overweight, it is recommended to perform the bar while kneeling down. This will help reduce stress on your back and joints. However, the plank is <strong>one of the safest exercises for developing your core muscles<\/strong>. It has a far less harmful effect on the spine than most other abdominal exercises that are performed on the back.<\/p>\n<h3>Typical mistakes when performing a bar<\/h3>\n<p>In order to <strong>avoid problems with the spine<\/strong> from improper execution of the plank, we draw your attention to the typical mistakes in this exercise:<\/p>\n<ul>\n<li>stooped back, shoulders down<\/li>\n<li>lifting the buttocks up, above the level of the head<\/li>\n<li>deflection or rounding in the lower back<\/li>\n<li>relaxation of the muscles of the abdomen, legs and buttocks<\/li>\n<li>lifting the head up and deflection in the cervical spine<\/li>\n<li>breath holding<\/li>\n<\/ul>\n<h3>Is the weight loss bar effective?<\/h3>\n<p>The plank will strengthen your muscles, work your core, tone your hips, glutes, arms and shoulders, but the plank is not an effective exercise for burning fat and losing weight. <strong>The plank does not help to remove the belly and get rid of the sides!<\/strong> This exercise is designed to tone muscles, not burn fat.<\/p>\n<p>Moreover, we emphasize once again that the <strong>process of losing weight depends on nutrition<\/strong>, not exercise. Exercise helps you burn more calories, tone your muscles, and improve your body quality, but weight loss occurs only with food restrictions (calorie deficits). The plank and its modifications are a great way to strengthen the body, get rid of flabbiness and tautness, but dietary restrictions are mandatory for losing weight.<\/p>\n<p>If your goal is to lose weight, then it is better to focus on dynamic exercises that help burn more calories than static exercises. Ideally, <strong>do<\/strong> regular <strong>cardio.<\/strong> Moreover, cardio exercises can be performed in the bar, thereby achieving two goals at once: burn calories and strengthen the abdominal muscles.<\/p>\n<h2>A ready-made exercise plan with a bar for all skill levels!<\/h2>\n<p>We offer you a ready-made plank exercise plan <strong>for all fitness levels<\/strong>. Don't know which group of people you are going to belong to? Complete the level for beginners, and if the load seems insufficient to you, then feel free to go to the intermediate level.<\/p>\n<p>You can always change the plan at your discretion, adding, replacing or removing some of the proposed exercises. Repeat the exercises <strong>in several circles<\/strong> or complete one circle if you do not plan to do the set of exercises with the bar for more than 5 minutes. If the exercise is performed on one side, then the first circle is performed on the right side, the second circle on the left.<\/p>\n<h3>Plank workouts for beginners<\/h3>\n<p><strong>Round one:<\/strong><\/p>\n<ul>\n<li>Elbow Plank (Forearm Plank)<\/li>\n<li>Crossbody mountain climbers<\/li>\n<li>Hip drop side plank<\/li>\n<li>Plank arm raise<\/li>\n<li>Windshield wipers<\/li>\n<\/ul>\n<p><strong>Round two:<\/strong><\/p>\n<ul>\n<li>Reverse Plank<\/li>\n<li>Down to toe tap<\/li>\n<li>Jumping jack<\/li>\n<li>Plank opposite knee touch<\/li>\n<li>Legs to the sides (Starfish march)<\/li>\n<\/ul>\n<p><strong>How do you do this beginner plank workout?<\/strong><\/p>\n<ul>\n<li>We perform each exercise for 30 seconds, a break of 15 seconds<\/li>\n<li>We perform each round for 2 circles<\/li>\n<li>Rest between laps 1 minute<\/li>\n<li>Total duration of one lap 3.5 minutes<\/li>\n<li>Total workout duration: ~ 17 minutes<\/li>\n<\/ul>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b09660e127.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b09660e127.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<h2>Plank errors<\/h2>\n<p>Learn from other people's mistakes. If you saw mistakes, it's not scary. Almost all beginners make the same mistakes. So don't worry if it doesn't work out like a pro at first. You will get through it, but you will learn the lesson.<\/p>\n<h3>Round back placket<\/h3>\n<p><strong>Rounding of the back due to weak abdominal muscles.<\/strong> If you round your back in the plank, this is a mistake. You round your back at first, as you have weak abdominal muscles that are not trained. After the plank, everything will be much better. If you are intuitively trying to shift your center of gravity to a stronger upper body, then the abs are not yet developed enough.<\/p>\n<p><strong>Rounding the back from kyphosis.<\/strong> A plank with a round back may be because a person has developed kyphosis. This phenomenon occurs when the pectoral muscles are too short and the back muscles are weak. To a greater extent, this applies to the male sex. For example, a beginner started to actively train in the gym. What's one of your favorite gym exercises? That's right, bench press lying on the bench. If the bench press is overused a little, the pectoral muscles shorten, pulling the shoulders forward. Thus, the back is rounded. The mistake is that in training, the back muscles do not receive the necessary loads. Weakness of the muscles forces the shoulders to move forward. So that the figure is not disproportionate, it is necessary to focus on strengthening the back muscles and stretching the pectoral muscles.<\/p>\n<h3>Raised or failed pelvis<\/h3>\n<p>Why does the pelvis fall down or rise up? This happens with weak muscles of the arms and \/ or an underdeveloped transverse abdominal muscle. For a correct plank, you need to fix the whole body well. And this is possible only when all muscles are evenly well developed.<\/p>\n<p>Try standing on a plank on a balance board or Bosu platform to strengthen the muscles you want. An unstable platform will cause you to tense your muscles a lot, and thus they will strengthen. Do not limit yourself only to planks and other exercises for the abdomen, perform different complexes in order to evenly train the whole body.<\/p>\n<h3>Bent Knee Plank<\/h3>\n<p>You have already realized that standing with bent knees is pointless. Your knees bend from the fact that you do not feel your own body, you lose control. The front of the thigh is usually strong. The knees bend in the inattentive. As soon as you start looking at yourself in the mirror or webcam, everything will work out. Gently straighten your knees. If the abs are too weak, then you will most likely fall. If you fall, then do the plank on your knees until you gain strength. And then confidently move on to the regular plank.<\/p>\n<h3>Errors in head position<\/h3>\n<p>Yes, head position is important too. Don't raise, don't lower your head. Do not squeeze it to your chest and do not twist it around. Pull the top of the head, pull the top forward. Don't strain your neck. We direct our gaze downward. Let the head be straight and naturally fixed.<\/p>\n<h3>Wrong position of the palms<\/h3>\n<p>Beginners place their palms on the floor without focusing on the shoulders. The palms under the shoulders are an unshakable truth. Ask someone to assess your position or look in the mirror to check the position of your hands. You can only make this mistake a couple of times, and then you will become more attentive.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0966b22a4.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\"  title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-92699-607b0966b22a4.jpg\" alt=\"HOW to stay in the bar longer. How and how much to do the plank exercise correctly\" ><\/a><\/p>\n<p>Make the plank neat and efficient. This affordable exercise can make your figure look beautiful and fit. Good luck.<\/p>\n<h4>How to do the plank correctly<\/h4>\n<ol>\n<li>Lie on the floor on your stomach.<\/li>\n<li>Pull your arms to your chest, rest your toes on the floor.<\/li>\n<li>Straighten your arms, lifting your body off the floor. The palms should be directly under the shoulders, the pelvis should not sag or rise up.<\/li>\n<li>The buttocks are tucked in, the stomach is pulled in. With the crown of your head, stretch up, stretching your neck, and pull your shoulders down. Keep your knees straight. The heels are not touching.<\/li>\n<\/ol>\n<h4>How to tell if your plank is perfect<\/h4>\n<p>How to learn to stand in a plank? There are several ways. The first is visual. You need to stand in front of the mirror. If you don't have a large mirror, put your laptop on the floor and turn on your webcam so you can see your reflection. At best, ask a trainer to follow up on how you do the exercise. A friend can also do the job of a coach. The main thing is to know that from the side your body should be a perfect straight line, without bends in the lower back.<\/p>\n<p>The second way to know when your bar is out hoo is tactile. You should get into the plank and feel the abs work. Not the shoulders, not the broadest muscle, but the press &#8211; the rectus abdominis and obliques. You may also feel your back muscles tighten slightly. Remember that the back is not significantly involved in this exercise. If you are a beginner and find it very difficult to stand in the plank for more than 10 seconds, try getting into it from your knees. In doing so, you should also draw in your stomach and tighten its muscles.<\/p>\n<h4>How to learn to stand in a plank for 10 minutes or longer<\/h4>\n<p>First of all, you need to develop all muscle groups and combine the classic bar with the side and back. Because the muscles that surround the core muscles need to be as strong as the abs itself. Another great way to improve your bar is to move. For example, raise one arm, move it to the side and touch the floor, and then repeat the same with the other arm and legs. If you're a beginner, start with the knee plank and practice it every day. As soon as you can stand in such a bar for a minute, try the classic bar, and then both the side and the reverse.<\/p>\n<h2>Benefits of the plank for health and weight loss<\/h2>\n<p>Exercise not only tightens muscles, but also has preventive and curative effects against certain diseases. The effect is guaranteed with systematic exercise. The bar is capable of:<\/p>\n<ul>\n<li>prevent and eliminate the first manifestations of osteochondrosis of the cervical and lumbar spine;<\/li>\n<li>significantly improve posture;<\/li>\n<li>stop pain in the spine;<\/li>\n<li>stimulate blood circulation;<\/li>\n<li>speed up metabolism;<\/li>\n<li>burn calories.<\/li>\n<\/ul>\n<p>Please note that the last two points indicate that this exercise contributes to weight loss.<\/p>\n<h3>What muscles work<\/h3>\n<p>While performing a standard (classic) plank, muscles work:<\/p>\n<ul>\n<li>Rectus and transverse abdominal muscles;<\/li>\n<li>Biceps, triceps, deltoid;<\/li>\n<li>The paravertebral muscles of the lumbar spine;<\/li>\n<li>Biceps, hamstrings and calves;<\/li>\n<li>Muscles of the buttocks;<\/li>\n<li>Muscles of the back and chest.<\/li>\n<\/ul>\n<h3>Beneficial features<\/h3>\n<ol>\n<li>Strengthens the core muscles<\/li>\n<\/ol>\n<p>When you are trying to develop core strength, this position is the most beneficial solution because it loads all the muscle groups of the abdomen &#8230; did you think that there are only &#8220;cubes&#8221; on your stomach? The plank loads not only the cubes, but also the stabilizing muscles, as well as the lateral abdominal muscles, which are responsible for the position of the hips and back muscles.<\/p>\n<ol>\n<li>Muscles become more pronounced<\/li>\n<\/ol>\n<p>The plank also loads the muscles of the shoulders, chest, legs and back. They will grow too. The functionality of this pose, combined with isometric tension, helps muscles throughout the body to dry out and become more defined.<\/p>\n<ol>\n<li>The metabolism is accelerated<\/li>\n<\/ol>\n<p>Muscle strength and mass, which increase with the correct exercise, have another great property besides increased strength and a good figure &#8211; an accelerated metabolism! When you increase muscle mass, you increase your resting metabolic rate, which allows you to burn more calories.<\/p>\n<ol>\n<li>Prevents Back Pain<\/li>\n<\/ol>\n<p>As your abdominal muscles get stronger, your body has to rely less on using your back muscles to maintain posture. Instead of the back muscles, the core muscles are now used for all exercise and work, which reduces the likelihood of back pain.<\/p>\n<ol>\n<li>Your posture improves<\/li>\n<\/ol>\n<p>Improving posture is most often achieved by strengthening the health and strength of the back and torso muscles. When you are in a plank position, your back, neck, shoulder muscles, and abdominal muscles work to organically hold your body in position.<\/p>\n<ol>\n<li>Improved coordination<\/li>\n<\/ol>\n<p>Isometric posture retention stimulates improved coordination and overall balance. If you learn to do the plank skillfully, you will also be able to more efficiently and consistently hold an upright posture.<\/p>\n<ol>\n<li>Improves Joint and Bone Health<\/li>\n<\/ol>\n<p>The bar allows you to exercise with heavy weights while reducing the unpleasant and negative effects associated with exercises such as running and jumping<\/p>\n<p>When you stand in this position, new living bone is created, which helps create healthier, stronger bones. Physical activity during exercise also improves blood circulation in the joints, making them more mobile. Friction decreases.<\/p>\n<ol>\n<li>Improves mood and reduces stress<\/li>\n<\/ol>\n<p>Plank, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphin improves mood and creates a sense of joy and helps relieve stress. It can also release tension as the body is given the opportunity to stretch as you do this exercise.<\/p>\n<p>Judging by the number of advantages from its implementation, it is not difficult to understand why it is so popular.<\/p>\n<p>Whether you're starting out or just adding a minute to the time you spend in this pose, remember that quality is always more important than quantity or duration. As soon as your posture starts to &#8220;collapse&#8221;, you should stop, take a break, and try again the next set or day.<\/p>\n<p>Sources used and useful links on the topic: <a href=\"https:\/\/fitnavigator.ru\/baza-uprazhnenij\/uprazhnenie-planka.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/FitNavigator.ru\/baza-uprazhnenij\/uprazhnenie-planka.html<\/a> <a href=\"https:\/\/cross.expert\/uprazhneniya\/uprazhnenie-planka.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/cross.expert\/uprazhneniya\/uprazhnenie-planka.html<\/a> <a href=\"https:\/\/builderbody.ru\/kak-pravilno-delat-planku-dlya-pressa\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/builderbody.ru\/kak- pravilno-delat-planku-dlya-pressa \/<\/a> <a href=\"https:\/\/zen.yandex.ru\/media\/id\/5cfca13ddb7fa500b0cd21fa\/uprajnenie-planka-kak-vypolniat-polza-i-vred-45-variantov-planok%E2%80%93gotovyi-plan-trenirovok-5cfcaa5e051e5a00aef8d2a1\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/zen.yandex.ru\/media\/id\/5cfca13ddb7fa500b0cd21fa\/uprajnenie-planka-kak-vypolniat-polza-i-vred-45-variantov-planok-gotovyi-plan- 5cfcaa5e051e5a00aef8d2a1-trenirovok<\/a> <a href=\"https:\/\/zen.yandex.ru\/media\/bodystatus\/kak-pravilno-stoiat-v-planke-dlia-jivota-spiny-nog-i-iagodic-5de62946118d7f00ad5af601\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/zen.yandex.ru\/media\/bodystatus\/kak-pravilno-stoiat-v-planke-dlia-jivota-spiny-nog-i-iagodic-5de62946118d7f00ad5af601<\/a> <a href=\"https:\/\/the-challenger.ru\/dvizhenie\/kak-pravilno\/kak-sdelat-idealnuyu-planku\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/the-challenger.ru\/ dvizhenie \/ kak-pravilno \/ kak-sdelat-idealnuyu-planku \/<\/a> <a href=\"https:\/\/faktor-sporta.ru\/uprazhnenie-planka.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/faktor-sporta.ru\/uprazhnenie-planka.html<\/a><\/p>\n<div id=\"PostUnique_PostSource\" style=\"padding-top: 50px\">Post source:  <a target=\"_blank\" rel=\"noopener nofollow\" href=\"\/\/lastici.ru\" class=\"external external_icon\">lastici.ru<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>The plank is an exercise to strengthen the abdominal muscles, the maximum effectiveness of which is achieved only if it is performed correctly.<\/p>\n","protected":false},"author":1,"featured_media":92700,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[],"tags":[],"class_list":["post-330740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts\/330740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/comments?post=330740"}],"version-history":[{"count":0,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts\/330740\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/media\/92700"}],"wp:attachment":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/media?parent=330740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/categories?post=330740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/tags?post=330740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}