Complete, technical, effective, it should be included in every training routine if you want results. Here are the tips for perfect movement.
Sabrina Clerk
20 february
– Milano 19/02/2022
Exercise. It’s a job isometric and intensely involves the muscle fibers. It is about activate the muscles and at the same time keep a static position. For this to happen, you need to get involved more muscle groups: the abdominals, the core, the central area of the body, the stabilizing muscles that activate both the lumbar region and the pelvic region and contribute to balance.
The execution. Lying on your stomach, rest your elbows and forearms on the ground, raise your pelvis and contract abs and buttocks to align shoulders and hips. He stays in place by pivoting on his toes. You will feel all the muscles of the trunk contract, but also the bibs: The thighs also work for stability. Never drop your pelvis to the ground thus arching your back. Hold your position 20/30 secondsrecover one minute and repeat for 5 times.
The variant. Once reached at least 60 seconds of stamina, try alternately detaching one arm at a time by extending it forward. It spawns one imbalance of balance which requires a better abdominal seal.
Benefits. No turtle without plank: it is an exercise aimed at training in depth the abdominals, burn the handles deposited on hips and waist. And the results aren’t just aesthetic: 12 minutes of plank every day ensure, in eight weeksbetter posture and lower risk of back and spine injuries.
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