Take the challenge with me (my 1st time too!); hold elbow forearm plank for 3 minutes flat-- workout abs & core. Drill inspired by PilatesonFifth video on youtube & drill test designed by track & field coach Brian MacKenzie from the UK.
Simple effective bodyweight workout targets core for strength & endurance plus fires up every stabilization muscle you've got!
Tuck your tail, draw shoulders down back as ribs pull in, contract & squeeze abs, engage inner thighs & glutes, keep torso straight & strong like a board...remember it's just plank pose! Keep breath smooth & steady, no devine intervention just align action to flow, stay calm & follow through!
Beginners if you feel your back starting to arch suck it up straight or release to rest & retry again with better alignment. Will make significant gains in short order with consistent practice.
Repeat 3X-6X resting 5-10 min between sets for maximum conditioning if you dare!
Find the "sweet spot" balance stacking shoulders over elbows, forearms strongly pushing the floor away, weight balance just below elbow points. Experiment with hands flat or curl fingers into a fist. Whatever you do, stay calm & focused ride on the smooth steady breath!
Routine goes SOMETHING like this (adapt or change acceptable in my book)
__hold elbow plank 60 sec
__lift R arm hold 15 sec, switch lift L arm hold 15 sec
__lift L leg hold 15 sec, switch lift R leg hold 15 sec
__alternate L leg with R arm lift & hold 15 sec, switch sides hold 15 sec
__hold elbow plank 30 seconds
you are done, how ya do, got off your lazy *ss yet?
woke me up, pumped me up, now i'm outa here ready to take on the day!
Happy Thanksgiving guys!
come on... don't let yo mama show you up!
stability fisioterapia 3-minute plank endurance drill | |
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| People & Blogs | Upload TimePublished on 24 Nov 2010 |
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