Oh that green. It’s so nice to have a garden in the studio to get us through winter. I spent some time today watering and moving plants around after a lovely 1:1 with @mergatrude. @yogamamampls always leaves the studio so clean and fresh on Saturday mornings. Happy to count the days ‘till spring in this space ❤️🌵 #springisintheair
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Here's a quick tutorial on getting the most out of your plank and perform it well. When I say the "most" I mean maximizing the muscle engagement through this exercise, which doesn't only involve abs. -
Here's how to do it:
Place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. -
If flat palms bother your wrists, clasp your hands together. (Note: Any plank variations can be performed with straight arms or in a forearm position)
Anyway, when it come to the exercise, it's very important to keep the pelvis posteriorly tilted in order to maximize ab engagement, while pushing the shoulderblades down in order to engage the serratus anterior. -
Asides from being a great core exercise, the plank contributes to shoulder health as well by directly training the most forgotten and underrated muscle (your Serratus).
Strengthening this muscle not only will improve your posture but it'll also transfer strength to all of your pushing exercises such as the bench press/OHP, etc.
While it's for sure a good cue to advice keeping a perfect line along the whole body during the exercise, by pushing your shoulder blades back, chances are your upper back will round a liiiittle, but that's completely fine. As long as your upper body is not overy hunched and your mid section is kept in tension with a posteriorly tilted pelvis, with your shoulderblades pushed down, you'll be good to go. -
Throw this exercise in your core routine, especially if you struggle with shoulder issues related to a weak serratus. -
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