Let's start with the first and most famous thing about the hallway, and so you do one. A standard plank is carried on the floor with arms and toes spread shoulder-width apart. Raise your body until your body is in a line from the top of your head to the top of your heels. If you want to learn more about the plank and its history and variations, read below.
How planks became so ubiquitous
It all started with Joseph Pilates. That's right, the inventor of the extremely popular Pilates system is supposed to “invent” the plank. In Pilates, he did an exercise known as the leg pulling front. This exercise would be done for repetitions and as a strengthening exercise.
And while we see some of Pilates' movements appearing, it's not just Pilates. It wasn't until 2005 that Brian MacKenzie released his 101 athlete assessment tests, which used the plank to determine nuclear power. We then saw other people jump into the fight.
First Ace Fitness jumped in and talked about the benefits of the plank. Express that the sit-up should be replaced by the plank. In 2009, the International Association of Fire Fighters included the plank in their fitness assessment. Today the International Sports Science Association calls planks one of the most effective abdominal exercises you can do.
If you want to dig a little deeper, try Conor Heffernan's "History of the Plank" exercise.
Is the plank an accurate marker for abdominal strength?
So we continue to this day. I agree that the plank is one of the easiest and easiest to train, but let's take a look at what it's good for. It's no secret that the plank is an easy way to quantify core stability and core muscle endurance.
However, if you look at the world record holder George Hood, a 62-year-old former Navy who has a record for holding a static stopping rail for 8 hours, 15 minutes, and 15 seconds. What an impressive achievement!
While this is impressive, general thinking would show that it is a specific adjustment rather than a universal marker of strength. If it were a universal marker of strength, we would see that people between the ages of 20 and 40 are more at their peak than a 62-year-old man.
We are in our highest performance age between 20 and 40 years. While doing this exercise, we can build up our static sagittal core stability. The expression that the A and O of the abdominal strength is overrated is exaggerated.
The limits of planking
The kernel can do a lot of things. The first limiting factor is that it doesn't work or improves our rotational stability; This can be done with a side plank with passage.
By turning on your side and stretching an arm to the sky and stretching as far as possible and returning to the starting position, you improve the stability and strength of the rotating core.
We can also do a side plank manipulation where your hip touches the floor and lifts to work on your slopes. In addition, for those of us obsessed with the rectus abdominis or the six pack, you can do a low mountaineer to really exercise those muscles.
The myth that the plank works the gluteal muscles goes back to Pilates' root exercise. When you plank your glutes, you are in their natural position so you are not fighting against gravity. This is the same as just pushing the muscles.
An amazing variation of the plank is actually the reverse plank; This is much more difficult and has resistance in the glutes and scapular retractors. In the reverse plank, turn to the ceiling and squeeze your back and glutes to rise.
Today you won't find a single abdominal routine that doesn't contain any variation in the plank. There are amazing devices that will help you make the plank. This helps you with timing, positioning and damping.
The plank is an activity without which no exercise routine is complete. However, we have to make sure that we don't overemphasize them. While it should be included, it shouldn't be overrated.