PLANK WORKOUT

Описание: PLANK WORKOUT

A good plank work out could consist of a variety of different planks to work the body from different angles. So rather than trying to do a single type of plank for longer periods, you might have a more balanced workout with a variety of planks like these, each done up to one minute each:

Planche Plank - Like a basic plank, but with a forward lean, which is much more challenging. The shoulders should be depressed and protracted, stomach pushed up and the hips tilted down. There would be a somewhat curved shape, rather than a straight line.

Extended Plank - Similar technically to the Planche plank, except the arms go as far forward as possible without dropping. Somewhat similar to an ab roller feel.

Reverse Plank - A reverse plank works the opposite muscles of the planks above and is needed for balanced development. Here the shoulders are retracted and the hips lifted high, with the hands turned out.

Side Plank - The side planks (right and left) help with obliques and lower back development. It can either be done on the elbows or hands. It can be done static by lifting the hips as high as possible and staying there for time, or dynamic where hips move up and down with as much range as possible for repetitions.

Hollow Body Hold - While technically not a plank, this is a great exercise for core development. The lower back is pressed down to the floor with no lower back arch whatsoever, the shoulders lifted off the ground, the legs are also off the ground but can be bent to make it easier or straighter to make it more difficult.

Superman Hold - The superman hold is the reverse of the hollow body hold and helps with back and shoulder development. While some people like to lift the arms and legs as high as possible, its more back friendly to just slightly lift the arms and legs, but focus on lengthening the body by pushing the arms forward and legs back.


Chapters:
0:00 Planche Plank
1:34 Extended Plank
2:10 Reverse Plank
3:08 Side Plank
4:26 Hollow Body Hold
5:41 Superman Hold