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How to Do a Plank: 7 Plank Exercise

Plank Exercises is a safe, challenging and effective core conditioning method. Board variations are used in many fitness disciplines, including Boot Camp Regiment, Yoga, Pilates, Barre, CrossFit, and more. Benefits of board exercise a lot. They not only strengthen the abs but also the entire core and many other muscle groups in the upper and lower body.

BENEFITS OF THE PLANK AGREEMENT

Identify the Root and Damage of Skin and Skin.

When you do planning exercises, you control all the muscles that make up your core and get all the benefits that come with building a strong core. As if that wasn't enough, the board also works the following muscles:

PART ON THE BODY





  • Trapezius.





  • Rhomboid major and minor.





  • Rotate eraser.





  • Anterior, medical and posterior delft.





  • Pectoral.





  • Triceps.





  • Biceps.

BODY LOW





  • Quadriceps





  • Gastrocnemius (calf muscle).

FIND MUSIC Rewards

It is very easy to develop muscle imbalance when only doing abdominal exercises (such as sit-ups). Most people do not perform spinal and gluteal strengthening exercises to compensate for abdominal work. Plank the front and back of the body at the same time. When the muscles are formed on both sides, the result is better posture, more back support, and less back pain.

INCREASING FUNCTIONAL MOTION

One of the best selling points for boards is their relevance when it comes to functional movements, which is a vital part of life. Things like squatting, bending, running, lifting, jumping, and throwing away all the functional movement that starts on the patio.

PROVIDING ALTERNATIVE DONE AND EFFICIENT TO INSTALLATION AND SIT-UPS

Although sitting-ips are an essential function of daily life (for example, the ability to get out of bed every morning), they are not always the best choice for a comfortable bed for everyone.

Crunches and sit-ups only work with the muscles on the front of the core, so do some strengthening exercises as well. However, the board functions throughout the core, as well as many other muscles in the body.

Crunches and sit-ups can put pressure on the spine through repeated flexion and extension of the spine, and over time, this can be a problem. If you experience any discomfort with this movement, board training can be a useful alternative.

In addition, crunches and sit-ups are intuitive for those who have broken, bulged, or slipped discs or other spinal injuries. Boards are a safer alternative in those cases.

Finally, crunches and sit-ups can negatively impact posture by promoting rounded shoulders. Exercise plans encourage good posture.

OFFER VERSATILE TRAINING

The great thing about boards is that there are many variations of training, both traditional and side-by-side board variations to use an external board or unstable surface. There is a board for every body and every level of fitness. If someone is not working for you because of an injury, body type, imbalance, or lack of strength, there are many other options. The entire exercise can be programmed around the board.

PLANK QUALIFICATIONS

This section includes the most basic variations of the board, which serves as the foundation for building core strength. These boards are only made of your own weight.

The best thing about the boards featured in this section is that they don't need special equipment and can be done anywhere, (in the gym, at home, or as a training trip).

There are many variations of these four boards, from middle to advanced, so you will never get bored with your core exercises.

Ready to put these boards into practice and build the strongest core of your life as you transform your body? Get ready to be on fire with ten exercises that connect with a series of boards. The exercises range from beginner to advanced and take around five minutes.

WORKOUT 1: BEGINNER

The focus of this exercise is to build the amount of time you can spend on the full board. When holding 15 seconds is easier, start increasing the amount of time you have on the board by 1 minute. For example, start 15 seconds on a full board, take five seconds and repeat three times, and then increase to 25 seconds on a full board, with 5 seconds rest and repeat. Continue to increase the board hold time so you can hold the board for a full minute.

WORKOUT 2: INTERMEDIATE

This variation is rep based and adds movement to the board.

DONE ONE:

10 knees to chest, five to each leg.

10 knees twisted to chest.

10 mountain climbing boards.

Repeat this set three times.

VARIATION TWO:

10 boards next to the foot, ten on each foot.

5 side dishes, five on each side.

10 side arm stability ball front, ten on each side.

Repeat this set three times.

THREE VARIATIONS:

10 arm sleeve board.

10 holes for the sleeves, five on each side.

10 foot boards, high boards for lower arm boards.

Repeat this set three times.

WORKOUT 3: ADVANCED

This advanced weight training has a single arm / leg movement and balance.

8 curved boards, eight on each foot.

Side 8 with knee crunches, eight on each foot.

8 holes dining table, eight on each foot.

8 push boards, four on each side.

Arm sleeve 30 seconds.

8 pushpin dolphins.

Repeat this set three times.

WORKOUT 4: BALL STABILITY

This exercise requires your stability ball, getting ready for a circuit workout that will challenge the core.

The ball's absence is 30 sec.

Ball balance ball for 15 seconds.

10 stability of knee ball.

15-foot stability ball side by side 15 seconds on each side.

30-seocnd ball stability board.

Repeat this set three times.

WORK 5: BRAU TRAINER

You will work with both BOSU coaches in a written exercise that will move and rotate.

10 BOSU boards running.

15 seconds BOSU sleeves.

15 seconds on each side.

10 knees to chest from BOSU board fully reversed, five on each leg.

10 knees bent to chest from BOSU board fully reversed, five on each foot.

Repeat this set three times.

ACTION 6: MEDICAL BALL

This ball training features both static and moving boards.

8 round legs lift medicine ball boards, eight on each foot.

Medication board 30 seconds hold.

8 medicine cheetah crunches the ball, four on each foot.

8 rolling medical ball boards, four on each side.

Repeat this set three times.

WORKOUT 7: WEIGHTS

Exercise these short board sets to strengthen the core while also refreshing the entire body.

12 rows of dumbbell boards, twelve on each arm.

Twelve triceps tricep, twelve on each arm.

15-seconds heavy side board, 15 seconds on each side.

12 ball chest stability is stable.

12 stability ball overhed extensions.

Repeat this set three times.

You're just as strong as you are. As a personal trainer, I provide basic core training for all my clients. You can't be stronger or faster or better at anything without a solid core, and my board will move because it's very challenging and versatile. Don't forget to share this article Plank training!



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