Rolling Planks May Be THE Core Move You're Missing - See How It's Done
http://ift.tt/2Fzufbw A plank is the squat of core exercises: you should have a perfect one in your exercise repertoire. Mastering a basic plank is the key to building to more complex and dynamic variations like a rolling plank. Planks are amazing for building up your shoulder and back strength, as well as locking up your core muscles. Add in the motion and the need to maintain balance with the rolling plank, and you've got a multifaceted fitness move. Like anything, form is key, and the best way to start is to modify until you are confident and can move without fear of collapsing. Follow these steps and you'll be planking and rolling with the best of them!
Once you have mastered the modified version, move on to the full rolling plank by keeping both knees up the entire time. As you roll to the right, the left arm sweeps up and the left leg stacks on top of the right with both legs fully elongated. The downward pull on the hips will be much stronger now, so don't forget to tighten your booty to get the nice straight line. Hold the T for a few seconds before slowly and purposefully dropping the left arm back down to roll to the other side. Repeat on the other side. (Another modification for people with shoulder issues/injuries is to start in forearm plank: you will do the same rotations and arm and leg extensions, but going to the elbow takes a significant amount of pressure off of the wrist, elbow, and shoulder joints). The key to this move is slow, controlled movements. If you move too fast or flail your arms, you'll wind up falling over. Try to hold the positions independently for a few seconds before moving on to the next part of the sequence. Add this move into your strength workouts twice a week instead of your regular plank. If you want an extraspecial challenge, and I know you do, add a push-up in between sides: roll to the right, back to center for a push-up, roll to the left. It's an advanced move but will be a game changer for your strength goals! Health via POPSUGAR Fitness http://ift.tt/2mWxwLI February 26, 2018 at 12:19PM
The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click Here
0 Comments
Leave a Reply. |
Archives
October 2020
Categories |