REGRESSION OF THE LATERAL PLANK


Following the guidelines of execution of the lateral plank, developed in the previous publication, one of the various regressions that exist is: 1-Wall, 2-Floor+High surface, 3-Floor

    WALL:
  • We execute the side plank, positioning ourselves lateral to the wall and supporting the hand near it. The arm of the supported hand will have to be extended and knees extended.




    FLOOR + HIGH SURFACE:
  • We execute the lateral plank, positioning ourselves from side to a raised surface and supporting the hand close to it. The arm of the supported hand will have to be extended and knees bent.



  •  We execute the lateral plank, positioning ourselves lateral to the raised surface and supporting the hand close to it. The arm of the supported hand will have to be extended and knees extended.

  •  We execute the lateral plank, positioning ourselves lateral to the raised surface and supporting the forearm in it (flexion approximately 90º). The knees will have to be bent.





  • We execute the lateral plank, positioning ourselves lateral to the raised surface and supporting the forearm in it (flexion approximately 90º). The knees will have to be extended.

         
    In the next publication I will finish developing the regression of the lateral plank

    Comentarios

    1. Andillana30 de abril de 2018 a las 14:08

      Estar en buena forma cuesta muy poco. Operación bikini en marcha

      ResponderEliminar

    Publicar un comentario

    Entradas populares de este blog

    WHAT IS THE CORE??

    Imagen
    Nowadays there is a confusion about understanding what goes wrong with ‘the core’ is. Its definition has been commonly discussed in the popular media and professional journals for the past decade or more.  However, the precise definition of core is tenuous, with multiple meanings, depending on the interpretation of the literature (Behm, Drinkwater, Willardson, & Cowley, 2010). Among all definitions, the one that we have found which is the most complete is: “the core can be described as a muscular box with the abdominals in the front, paraspinals and gluteals in the back, the diaphragm as the roof, and the pelvic floor and hip girdle musculature as the bottom. Within this box are 29 pairs of muscles that help to stabilize the spine, pelvis, and kinetic chain during functional movements”  (Akuthota, Ferreiro, Moore, & Fredericson, 2008). Pictures found from:  (Willardson & National Strength & Conditioning Association (U.S.), 2014). Anterior view ...
    Leer más

    CORE ASSESSMENT 3: CORE MUSCLE POWER

    Imagen
    Test that have focused on core power have utilized some type of medicine ball throw (Shinkle et al. 2012; Cowley and Swensen 2008). Shinkle et al. completed a series of static and dynamic medicine ball throws from a seated position on a bench. Four throws were completed: - A forward throw (figure a) - A backward throw (figure b) - Lateral throws to the right and left to the left (figure c) Using a 6-pound (2,7 kg.) medicine ball. The upper body was held stationary for the static throws, preventing the core muscles from contributing to the throw. For the dynamic throws, the upper body was free to move, allowing contribution of the core muscles. The feet were not secured during any of the throws. Maximum distance for each throw was recorded. Differences between the static and dynamic throws were believed to be due to the core’s contribution. Image A Image B Image C  Images taken from: (Willardson & National Strength & Conditioning Association ...
    Leer más

    PLANK REGRESSION

    Imagen
    In this publication, I continued talking about the regression of plank. In the previous publication we talked about the regression in wall and in floor-high surface. In this publication we are going to focus on the regression in the floor. 3. FLOOR: Execute a plank with both knees and palms resting on the floor (elbows extended). Execute a plank without knees supported on the floor (legs extended) and palms resting on the floor (elbows extended). Execute a plank with supporting knees on the floor and resting forearms on the floor (elbows flexed). Execute a plank without supporting knees (legs extended) and forearms supported (elbows flexed). This regression is one of many that may exist. As I mentioned in previous publications, the abdominal plank is a very complete and very complex exercise. This means that if it is not executed correctly, injuries will be caused. For people who have not exercised the abdomen, this regression would...
    Leer más