The plank is one of the most popular exercises. And this is not surprising, because with its help you can work out almost all the muscles, as well as improve endurance. But many people make mistakes when performing the plank, which is why, instead of the desired effect, they get injuries and back problems.
Technique: hands straight shoulder-width apart, hands pointing forward, keep one straight line from the top of the head to the heels, stand on your toes. Mistakes: relaxed core muscles, sagging stomach and lower back.
Technique: the elbows are located under the shoulder joints, the forearms should be parallel to each other, from the top of the head to the heels there should be a line parallel to the floor, we stand on our toes. Mistakes: the core muscles are relaxed, the stomach and lower back sag, the shoulders and head fall through.
Technique: we put the legs in the scissors position or hold the feet together (a more difficult option due to a decrease in the area of support), the hand is under the shoulder joint, the support arm is straight, the waistline should be the same on both sides, the neck as a continuation of the spine, the second hand can touch the floor in front of you, or hold on the belt, or support the lower side. Errors: sagging underside.
Technique: everything is the same as in the side plank on a straight arm, but the support should be on the forearm, the elbow is located under the shoulder joint, the shoulder is perpendicular to the floor. Mistakes: the lower side is not raised enough or, conversely, the pelvis is pushed out very high, the neck is clamped by the shoulders.
Technique: keep your balance on three points of support, lower your pelvis, and keep your body straight.
Technique: stand on straight arms and legs, push your pelvis up until you reach a straight line from the top of your head to your heels, hands shoulder-width apart, palms facing forward, look up, buttocks, thighs and stomach should be tense. Mistakes: sagging neck.
Technique: we keep our balance on four points of support, keep our legs in loops on the weight, increase the load on the press, the central area of the body and deep muscles, carefully control the straight line of the body.