How to do the perfect plank
Planking (no, not that bizarre anger) is a simple but effective exercise for body weight. The body (light as a feather) tenaciously as a plank develops force, mainly in the core - the muscles that connect the upper and lower body - and the shoulders, arms and glutes.
This static exercise - which means that the body stays in one position, does not use equipment and can use. Find out how you can perfect your board and solve some of the most common planking luck with this guide.
Standard shelf
1. Plant the hands directly under the shoulders (also do push-up).
2. Type the toes in the ground and squeeze the buttocks to stabilize the body. Your legs must also be in motion; be careful not to block or stretch your knees.
3. Neutralize the neck and spine by looking at a spot on the floor over a foot past the hands. Your head must be in line with your back.
4. Hold the position for 20 seconds. As you have more freedom to do your displacement, you hold your plank as long as possible without compromising on the form of breath.
Underarm shelf
The variation, also of the most commonly used ways to perform a plank, is something of the body alone. Place the forearms on the floor with the elbows under the shoulders and arms parallel to the body at about shoulder width. If flat palms disturb your wrists, put your hands together. (Note: each of the following plank variations can be performed with straight arms or in a forearm position.)
Knee plank
This shelf is noticeable, because this shelf is for beginners, because it can concentrate on the shape. By letting the knees rest on the floor, there is less pressure on the back. Let your knees rest on a rolled up towel mat if they feel uncomfortable on the floor.
Side shelf
This variation works better in the side of the sides of the core than on a standard shelf. Lie on the side with the legs stacked together and then support the body on the hand of elleboogleed you hold the feet together. Raise in the air to create the shelf of the leg (or both!) For extra support.
Single plank
By removing a contact point from the ground, this variation becomes the demand for the core. Place the body in a base shelf and then up to the ceiling (for that feels comfortable, without the expense of your carpet). Keep your hips parallel to the ground and then switch legs.
Medicine-Ball Plank
Increase the intensity by planting your hands on a medicine ball instead of on the (stronger, more stable) floor! Stabilizing the body on an unstable ball adds a balance to the movement, causing the demand for the core to increase. Follow the same steps for a normal plank but place the hands of the forearms on the ball, directly under the shoulders.
How to repair the 5 most common mistakes in the boarding
The Mistake: Collapsing the lower back.
The difficult situation: instead of endangering the lower back by dipping the veil, you put the core together by imagining that your navel moves towards the spine. This helps to keep the trunk flat, and in turn the spine is safe. If you want to become super technical, a careful and broomstick of measure should rest between the buttocks. The stick must also make contact between the shoulder blades for proper alignment.
The Mistake: Reaching the ass to the sky.
The solution: flatter can not look like a downward dog. To really let the core work as it should be in the plank position, you have to hold on to it, you do not have to seduce yourself (directly under the belt). Just do not immerse the cushion too far in the direction of the ground.
The Mistake: Drop the head
The fixation: although the focus may be on the hold of the hips, buttocks and back in the right position, shape does not only go over the core and the lower body in this movement. It is important to know the head and neck as an extension of your carpet. Keep your eyes on the ground and let them rest about a foot in front of the hands, keeping the neck in a neutral position.
The Mistake: Forgot to breathe.
The difficult situation: it is the humour nature to your breath in the keep situation and in a stiff posture. But you can also be at your dizziness of nausea, which at best is unpleasant and in the worst case dangerous.
The error: focusing too much on the stopwatch.
The Fix: Quality surpasses the amount of seconds that tick when it arrives on the shelf. When you start to suffer, it is time to stop. If the back begins with the beginning of the pockets, take a break.
This static exercise - which means that the body stays in one position, does not use equipment and can use. Find out how you can perfect your board and solve some of the most common planking luck with this guide.
Standard shelf
1. Plant the hands directly under the shoulders (also do push-up).
2. Type the toes in the ground and squeeze the buttocks to stabilize the body. Your legs must also be in motion; be careful not to block or stretch your knees.
3. Neutralize the neck and spine by looking at a spot on the floor over a foot past the hands. Your head must be in line with your back.
4. Hold the position for 20 seconds. As you have more freedom to do your displacement, you hold your plank as long as possible without compromising on the form of breath.
Underarm shelf
The variation, also of the most commonly used ways to perform a plank, is something of the body alone. Place the forearms on the floor with the elbows under the shoulders and arms parallel to the body at about shoulder width. If flat palms disturb your wrists, put your hands together. (Note: each of the following plank variations can be performed with straight arms or in a forearm position.)
Knee plank
This shelf is noticeable, because this shelf is for beginners, because it can concentrate on the shape. By letting the knees rest on the floor, there is less pressure on the back. Let your knees rest on a rolled up towel mat if they feel uncomfortable on the floor.
Side shelf
This variation works better in the side of the sides of the core than on a standard shelf. Lie on the side with the legs stacked together and then support the body on the hand of elleboogleed you hold the feet together. Raise in the air to create the shelf of the leg (or both!) For extra support.
Single plank
By removing a contact point from the ground, this variation becomes the demand for the core. Place the body in a base shelf and then up to the ceiling (for that feels comfortable, without the expense of your carpet). Keep your hips parallel to the ground and then switch legs.
Medicine-Ball Plank
Increase the intensity by planting your hands on a medicine ball instead of on the (stronger, more stable) floor! Stabilizing the body on an unstable ball adds a balance to the movement, causing the demand for the core to increase. Follow the same steps for a normal plank but place the hands of the forearms on the ball, directly under the shoulders.
How to repair the 5 most common mistakes in the boarding
The Mistake: Collapsing the lower back.
The difficult situation: instead of endangering the lower back by dipping the veil, you put the core together by imagining that your navel moves towards the spine. This helps to keep the trunk flat, and in turn the spine is safe. If you want to become super technical, a careful and broomstick of measure should rest between the buttocks. The stick must also make contact between the shoulder blades for proper alignment.
The Mistake: Reaching the ass to the sky.
The solution: flatter can not look like a downward dog. To really let the core work as it should be in the plank position, you have to hold on to it, you do not have to seduce yourself (directly under the belt). Just do not immerse the cushion too far in the direction of the ground.
The Mistake: Drop the head
The fixation: although the focus may be on the hold of the hips, buttocks and back in the right position, shape does not only go over the core and the lower body in this movement. It is important to know the head and neck as an extension of your carpet. Keep your eyes on the ground and let them rest about a foot in front of the hands, keeping the neck in a neutral position.
The Mistake: Forgot to breathe.
The difficult situation: it is the humour nature to your breath in the keep situation and in a stiff posture. But you can also be at your dizziness of nausea, which at best is unpleasant and in the worst case dangerous.
The error: focusing too much on the stopwatch.
The Fix: Quality surpasses the amount of seconds that tick when it arrives on the shelf. When you start to suffer, it is time to stop. If the back begins with the beginning of the pockets, take a break.
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