Effective and practical, the plank strengthens the body completely. Execution, variations and common mistakes
It lasts minutes, sometimes seconds. In execution it seems like hours. Tired and often hated by athletes, it tones, slims and shapes the body. Let’s talk about the plank. Translated? Table. The perfect exercise to sculpt the abdomen, but not only …
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FEATURES – Password? Versatility. Typical position of disciplines such as pilates and yoga , is practiced in many other psycho-physical activities, from fitness to bodybuilding, through functional training (such as crossfit and calisthenics) and general athletic preparation of various endurance sports. Today it is a popular exercise for its effectiveness, practicality and variability. In fact, a few minutes a day are enough to see tangible results on your body and it can be done anywhere, without weights and specific equipment.
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EXECUTION AND VARIATIONS – The best known is the front plank, whose classic execution – called forearm – provides support on the forearms, elbows and toes e above all, it strengthens the core muscles (area without precise anatomical definition, but which encloses the muscles abdominals and paraspinal, the square of the loins, the muscles of the pelvic floor, the buttocks and the hip flexors), which is maintained in isometric contraction. The starting position is very close to that of the push-up, but dedicated to training the pectorals, brachial triceps and anterior deltoids. The head and neck – as well as the shoulders – remain straight (without stretching or forward bending), while the buttocks and abdominals contract for the duration of the exercise, with legs extended and not far from each other. The most common variants refer to the side plank (lateral), reverse plank (inverse) and extended plank (arms not resting, but extended). Basically static and in double-arm (ie performed with both arms) it can also be repeated in its dynamic evolutions and in single-arm (one arm at a time, as in the side version).
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TARGETS AND ERRORS – The plank is a complete exercise and not only strengthens the abdomen. By toning the muscles of the shoulders, chest, back, hips, legs and buttocks, it helps improve posture and prevent various problems and diseases. In the basic frontal execution, the primary muscles involved are the rectus and transversus abdomen and the spinal erector. The secondary muscles involved in the effort – with active stabilizing role – are trapezius, rhomboid, rotator cuff, anterior deltoid, pectoralis major and dentate great, iliopsoas, quadriceps femoris, gluteus maximus and gastrocnemius. Common mistakes include excessive forward rotation of the pelvis and hips that are too high or too low, which can cause back pain.
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CONSTANCE AND … DIET – A myth to dispel is that of the “six pack”, the famous turtle. The plank strengthens the torso as a whole and trains the abs. Does it make them “come”? It depends. For a sculpted abdomen, the first thing to get rid of is localized fat, given that it is the percentage of fat mass – rather than the development of the muscle itself – that determines its visibility. The rectus abdominis in fact grows little by conformation and often tends to flatten rather than thicken. Having to eliminate excess fat first, it is not wrong to say that they are weight loss and one proper diet to have priority. Performing the “plank” every day is a great way to strengthen yourself, but without the commitment at the table the plank affects very little.
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December 29 – 08:45
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