Supine Chinese Back Plank | Posterior Chain & Core Strength
Автор: One Life Personal Training
Загружено: 2025-11-29
Просмотров: 1266
Описание:
The Supine Chinese Back Plank is an advanced isometric exercise that strengthens your posterior chain, glutes, lower back, and core while improving spinal stability and body tension.
Unlike the traditional plank, this supine variation works your muscles in reverse orientation, targeting the back of your body and promoting better posture, hip extension, and overall resilience.
✅ Builds strong glutes, hamstrings, and lower back
✅ Strengthens the core and posterior chain
✅ Improves posture and spinal stability
✅ Enhances body tension for advanced strength training
How to do it:
Sit on the floor with legs extended in front of you and hands placed behind your hips, fingers pointing backward.
Lift your hips and torso off the ground, creating a straight line from head to heels.
Keep your core engaged and glutes tight, holding the position.
Breathe steadily and maintain tension for the desired duration.
Progression Tip:
Start with short holds (10–20 seconds) and gradually increase as your posterior chain strength and endurance improve.
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