It is recommended to hire a fitness professional or coach to learn correct form for these exercises. Proper technique will increase the efficiency while also reducing the chance of injury.
The Plank
The plank has been called the best all around abs exercise, and for good reason. It is probably the most simple and effective activity you can do to burn fat and gain lean muscle.
The most common plank is the front plank which is held in a push-up-like position, with the bodys weight borne on forearms, elbows, and toes.Many variations exist such as the side plank and the reverse plank.
The Extended Plank adds substantial difficulty to the standard plank exercise.
The world record for a front plank, resting on elbows, was set by Chinese policeman Mao Weidong, who formerly held the record and regained it by planking for 8 hours, 1 minute and 1 second in May 2016.
Source: Wikipedia
How do to a Plank:
The Standard Plank or "High Plank" position begins with both of the hands and feet on the floor.
Step: 1: Start with all ten toes on the floor and place each hand down with the wrists directly below each shoulder.
Step 2: Pull your belly button up and in towards your spine, while maintaining a straight line from the back of your head all the way down to your heels.
Step 3: Engage your core muscles, glutes and leg muscles to stabilize your entire body.
How to supercharge your plank:
Contract every muscle below your shoulders to maximize the effectiveness. Glue your hands or elbows into the ground and pull your hands and feet towards each other as if you were going to touch your toes. Your straight line head-to-toe posture will be maintained by the contraction of the glutes, allowing your hips to stay down.
Do this in short intervals while holding your plank. Contract for 5-10 whole seconds, then release and relax for 5-30 seconds.
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