World record for jumps of various types. The most incredible world record in weightlifting
If you're just starting out, 30 seconds of planking will be enough. On the first day, do four sets of 30 seconds each and try to add a few seconds to each set.
Don't race against time until you learn to hold the correct position.
The shoulders should be located above the hands (above the elbows if you are doing a plank on the forearms), the legs should be straight, and the lower back should not sag. In the plank, you need to maintain strong tension, squeeze your buttocks and twist your pelvis forward, towards your hands.
If after 20 seconds you relax your buttocks and your lower back begins to “sag,” there is no point in holding the plank longer. It's better to rest for a minute and then do the plank again with perfect technique.
Advanced plank
Dr Stuart McGill, a specialist in back biomechanics, says 3 Fitness Tests You Should Be Able to Pass that two minutes is a great goal for a standard forearm plank. If you can hold the correct position for two minutes, then you have a strong core.
Student research Fitness Norms for the Plank Exercise at Linfield College with the participation of 168 volunteers showed that female students could hold the plank for an average of 1 minute 30 seconds, and male students - 1 minute 46 seconds. Based on these data, the researchers concluded that holding out for more than two minutes is an excellent result.
Of course, two minutes is not an absolute record for a trained person.
In 2016, Mao Weidong from China established Longest time in an abdominal plank position world record for elbow plank - 8 hours and 1 minute. Set a record among women Longest time in an abdominal plank position (female) in 2015, Maria Kalimera - 3 hours and 31 minutes.
Once you reach the two-minute mark, you can increase the difficulty of the exercise: stand on one arm and leg, add movements, resistance, weight on the back and much more. You can do it at least every day, so you won’t get tired of the exercise.
Of course, you can stop at the classic bar, increase your time to the maximum and set a new record, if not a world record, then at least a personal one. And so as not to get bored doing this, I suggest taking part in a competition among Lifehacker readers.
Challenge from Lifehacker
I tried to stay in a forearm plank for as long as possible. The result was 3 minutes and 15 seconds. I started shaking after about one and a half to two minutes.
Post your video planks in the comments to the article. I used the WodProof app with an on-screen timer. Let's see who can last the longest.
The more popular a healthy lifestyle becomes, the more often people go to extremes and begin to set meaningless records. The well-known basic static exercise “plank”, designed to strengthen the core muscles, has grown into battles with the recording of world records.
For example, the current record for holding a classic plank is 8 hours, 1 minute and 1 second, it was set on May 14, 2016 and belongs to Chinese police officer Mao Weidong (see photo above). In a head-to-head confrontation with American Marine George Hood, the current record holder at that time (05:15:00), the Chinese won. The American surrendered after 7 hours, 4 minutes and 5 seconds of struggle. Of course, the battle to hold the bar will continue and, apparently, in the near future the record will approach 10 hours.
Scientists working in the field of sports prove that excessive enthusiasm for fashionable exercises, such as the plank, can lead to various disorders in the body. In addition, when a certain level of muscle training is reached, static exercises cease to have a training effect and progress stops.
Therefore, while some set the maximum possible time for holding a plank, others are trying to determine the minimum time required to effectively strengthen the core muscles without harm to health.
Dan John (Dan John) - a famous American weightlifter, an employee of the magazine “Men's Health” firmly believes that you need to stand in the plank for exactly 2 minutes. In his book "Can You Go?" it indicates that if you cannot plank for 120 seconds, you are: a) too fat; b) too weak; c) you are training incorrectly. Any healthy person can do a 2-minute plank. And John is adamant about the time limiter: “Enough is enough. It's just a bar. More is not better."
Do less, get more
Recently, there has been increasing support for the idea that short but frequent intervals are more effective. One of the authors of such studies is Stuart McGill, PhD, professor of anatomy at the Canadian University of Waterloo.
McGill was one of the first to show that core muscle endurance is far more important than muscle strength when it comes to stabilizing the lower back. He has done a lot to popularize the plank and other static exercises, but he does not see the point in taking these exercises to extremes. “There is no practical value in this kind of activity, other than the fact that another record appears,” he says. This is likely to cause damage to the functioning of other muscles in the body.”
In his research, McGill shows how 10-second repetitions of various static exercises build the foundation for muscle rigidity that improves overall endurance.
McGill explains it this way: Athletic endurance depends on the ability to generate energy through the arms and legs. And this will be possible if the core muscles provide a strong and stable platform. Consider, for example, a sprinter, the speed of his arms and legs depends on the rigidity of the muscles of his torso. It's the same with an American football quarterback, or a golfer, or a boxer. The core muscles must be strong to deliver a power strike or throw.
In the McGill study, a group of volunteers performed static exercises (various variations of the plank: on the elbows, side, with one leg and arm raised). The exercises changed every 10 seconds. First they performed 5 circles (without rest), then 4, 3, 2 and 1. The other group did dynamic exercises. After 6 weeks, the greatest effect in strengthening the core muscles was felt by those who did static exercises.
Standing in a plank for 10 seconds sounds very easy until you do 5 circuits, alternating, for example, at least 3 exercises. (=2.5 minutes). In addition, if you have never stood in a plank for more than a minute, it will be much easier to alternate exercises with short intervals.
It is up to you which method of strengthening your core muscles you choose. Any research can be questioned and you can look for exactly what will be more useful for you.
1. Max Daton (England) bench pressed a 34 kg barbell 845 times in 1891.
2. Georg Hackenschmidt (Russia) spread his arms horizontally to the sides with 32 kg weights bottom down 5 times in 1899.
3. Emil Voss (Germany) pushed a barbell weighing 110 kg with his right hand, and juggled a 49 kg weight with his left in 1903.
4. Sandow (Germany) performed a bench press with his left arm, lay on his back, stood up while holding a 115 kg barbell in his hand in 1896.
5. Arthur Hennig (Germany) lifted a barbell weighing 154 kg to his chest and performed a bench press with his right hand in 1902.
6. Ivan Selykh (Russia) performed a bench press with lifting 3 weights of 32 kg each in 1907.
7. Znamensky (Russia) performed a left-arm press of two 32 kg weights stacked on top of each other in 1899.
8. Franz Stähr (Austria) performed a right-arm rack press without bending the body and bending the knees 50 kg 25 times in 1897.
9. Karl Svoboda (Austria) performed a right-arm rack press without bending the body and bending the knees of 101 kg in 1912.
10. Pyotr Krylov (Russia) performed a 32 kg kettlebell press with his left hand in a rack position without tilting the body and bending the knees 86 times in 1909.
11. Paris (France) tore an unopened deck of cards in 55 seconds in 1912.
12. John Grün (Germany) broke a horse's shoe in 23 seconds in 1907.
13. Tom Walter Kennedy (USA) performed a deadlift with straightening the legs and back with a core of 36 pounds in 1893.
14. Louis Cyr (Canada) deadlifted a 669 kg ball barbell in 1894.
15. Hermann Gessler (Germany) lay down and stood up with a 250 kg bag of metal on his back in 1912.
16. Hans Beck (Germany) lifted a barrel of beer from the floor without any equipment in 1890.
17. Anton Riha (Czechoslovakia) carried a weight of 854 kg in 1891.
18. Louis Cyr (Canada) lifted a platform weighing 1867 kg from stands with his back in 1892.
19. Louis Cyr (Canada) lifted a ball bar with his right hand to his knees 440 kg in 1892.
20. Sandow (Germany) did a back somersault while holding a 1.5 pound weight in each hand in 1891.
21. Paul Anderson (USA) performed a squat with a barbell on his shoulders weighing 425 kg in 1955.
22. Paul Anderson (USA) performed a half squat with a carriage ramp weighing 900 kg in 1955.
23. Ludwig Chaplinsky (Russia) jumped over the dining table with a 40 kg ram in his hands in 1911.
24. Nikolai Vakhturov (Russia) threw a 32 kg weight over a railway carriage in 1912.
25. Willi Kutter (Germany) performed pull-ups on the bar with an overhand grip with his right hand with his own weight of 95 kg 12 times in 1900.
26. Ivan Zaikin (Russia) lifted a 40-bucket barrel of water on his back and carried it across the stage in 1913.
27. Sergei Eliseev (Russia) held a 61 kg weight in a horizontal position with his right hand in 1903.
28. Pyotr Yankovsky (Russia) performed a bench press with a 3-pound weight, holding it in the palm of his hand and sitting on the floor in 1905.
29. Henri Stérnon (France) carried two cannons weighing 456 kg on his back in 1876.
30. Grigory Kashcheev (Russia) carried a live horse on his back in 1908.
31. Karl Svoboda (Austria) performed a two-arm rack press without body tilt and knee bending of 165 kg with a body weight of 70 kg in 1911.
32. Yuri Vlasov (USSR) performed a straight bench press of 185 kg with his own weight of 135 kg in 1967.
33. Oskar Wahlund (Sweden) lifted a 2105 kg load with his back using straps from a platform in 1912.
BAR -
Large rotations on the bar while hanging on one arm - Andrey Nechaev, artistic gymnastics coach, performed six full large rotations.
Lifting by inversion on the crossbar - 1003 times, in 5 hours. Mikhail Dotsyak.
Davit Fahradyan broke the Guinness record in the back flip exercise - 354 revolutions.
High revolutions on the crossbar - 980 times.
Martin Konecny performs 11 Tkachev legs apart http://www.martinkonecny.com/download/video/rekord.mpeg
PULL-UPS -
Pull-ups on the bar in 3 minutes with an overhand grip - 100 times. Ngo Xuan Chuyen (VIE) 1988, "Strongest Soldier in Viet Nam" contest
Overhand grip pull-up in 30 minutes - 540 reps, Stephen Hyland (GBR), 02/07/2010, In Stoneleigh, Surrey
Overhand grip 1 hour pull-up - 1008 reps, Stephen Hyland (GBR), 01/24/2010, In Stoneleigh, Surrey
Pull-ups on the bar in 6 hours with an overhand grip - 2,456 times. Guy Schott (USA). 28 April 2007. At the Airport Club in Santa Rosa
Pull-up on the bar in 12 hours with an overhand grip - 3,116 times, Guy Schott (USA) (attempt ended after nine and a half hours, leaving the rest of the time unused). 04/28/2007, At the Airport Club in Santa Rosa
Pull-up on the bar in 24 hours with an overhand grip - 3,175 times, Steven Price (USA), 04/21/22/2009, At Oklahoma State University, Stillwater, Oklahoma
One-arm pull-ups without a jerk - December 3, 1982 at Queen's University (Kingston, Ontario, Canada) Robert Chmsholm (Canada) did 22 consecutive one-arm pull-ups.
1 minute overhand grip pull-up: 50 reps, Jason Petzold (USA), 06/20/2009, In Millington, Michigan
1-arm pull-ups with snatch - 36 reps
PUSHUPS:
Minoru Yoshida performed 10,507 push-ups without stopping in 1980.
In the year from October 1988 to October 1989, Paddy Doyle, the iron man from America, did 1,500,230 push-ups.
In October 1988, Bijender Singh from India did 387,720 push-ups in an hour.
1000 fist push-ups were completed in 18 minutes and 13 seconds by the tireless Doug Pruden a little earlier - on July 9, 2003.
While standing on raw chicken eggs, Johann Schneider from Austria managed to do as many as 112 push-ups.
The record for the maximum number of push-ups done in one minute is 199 repetitions. That's 3.31 push-ups per second.
Full arm push-ups in 1 minute - 40 times. Miroslav Fedorchak, broke a Guinness record
Doug Pruden from Canada did 1,382 one-arm push-ups in 30 minutes.
PUSH-UPS:
The record for the number of push-ups on the uneven bars in 1 (one) hour is 3989 push-ups on the uneven bars in one hour by Simon Kent (Great Britain); it happened on September 5, 1998 at Farrah's Health Center in Lincoln (UK).
Dips in one minute - 140 times at Lincoln College (Lincoln, UK) July 17, 2002, Simon Kent (UK)
Handstand push-ups - 3300 reps, performed by an 8 year old Asian boy
Time to hold the cross on the rings - 2 minutes
Record number of abdominal curls within an hour -
Guillermo Subiela (Argentina) performed 5633 abdominal curls in 1 (one) hour at the Synergy Fitness club (New York, USA) on October 5, 2002.
Athlete Vladimir Nikolaevich Savelyev from Moscow, under the supervision of specialists from the Research Institute of Sports and Physical Culture, did not sleep at all for 7 days and all this time, with short breaks, he pushed a weight weighing 24 kg from his chest up onto his straightened arm. The total result is 41,667 ascents.
