WHAT IS THE ABDOMINAL PLANK?



The abdominal plank is an exercise, very common nowadays, to exercise the abdomen. It is work in activities such as yoga, pilates and obove all in training rutines. This exercise  have many variants that complicate the level of performance and we will talk about in leter publications.

In this publication we ar going to focus on the frontal plak that is described in a general way: it consists of satnad our body raised parallel to the ground, supported with the forearms in the front and the tip of the feet back. The duration of exercise depends on the physical state of the person.

      It is a complex exercise and its correct execution is:
  •        Two points of support: feet and forearms in the front.
  •        Stand the wrists aligned with the elbows, in this way the forearms of both arms will be parallel.
  •         Maintain a neutral position in the area of the scapulae, there is no need to generate a kyphosis or a cervical lordosis.
  •         Maintain the natural curvature of the lower back without generating lordosis or kyphosis of the lumbar region.
  •         The head should be standed aligned with the rest of the body without looking down as it would generate a cervical kyphosis.
  •         The opening of the legs depends on the comfort of the subject.

In short, the body has to be fully aligned, paying special attention to the lumbar and cervical región. The latter is important because if it isn´t comply,  the  chances of suffering an injury can be increased. To achieve the correct position, a large contraction must be produced in the abdomen musculature, involving both upper and lower train at the same time.

The frontal plank is a very complete exercise that works all the muscles of the abdominal area, but mainly the rectus abdominis and the transverse. But by constantly stabilizing you also work on everything that is the shoulder, the deltoids, the chest, it gets to involve something of the triceps. And then you have to keep in mind that in the lower train you also demand the hip area and the anterior rectum of quadriceps.




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