While plank or plank exercise is quite simple, learning it properly to avoid injuries is a key factor.
In fact, there are 3 basic mistakes that you must avoid in order to have the best possible results but also to make it safely.
Making a plank is, after all, quite tedious. But there is a reason. It is an exercise that strengthens the whole body and according to trainer Kim D’Agnese:
“When performed correctly, the board works various muscle groups, such as the chest, back, abdomen, shoulders, buttocks and inner thighs.”
She even shared the right way to make a board and the modifications you can make to make it easier, depending on the level you are at.
– I start with my hands and feet on the ground, at four.
– Place your palms at shoulder height and open your fingers to support yourself properly (as in push ups).
– Stretch your legs straight back and lift your knees off the ground.
– Squeeze your buttocks and keep your abs tight. to keep your balance,
– Make sure your hips are in line with your shoulders to maintain a flat back.
Try to hold the board for 30 to 60 seconds.
“You can increase the time as you get stronger,” advises D’Agnese, adding: “To make the board a little easier, try it while leaning on the arms.”
Mistakes to Avoid When Doing Exercise
To get the most benefit from exercise, do not focus on the time you can stay in the plank position, instead pay attention to keeping your body straight and aligned, so that the right muscles work.
Common mistakes include:
- The locking of the elbows.
- Not having his hips stretched, something that strains the waist.
- Lifting the buttocks high to make the exercise easier.
- It is much more beneficial to make the board perfect with some modification, than to make the board more difficult by having your body placed incorrectly.
While any variation of the exercise will strengthen you little by little, proper alignment is the key to really exercising your abs.
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