Fitness Ver Fitness Tips Tips to Avoid Plank Mistakes During Exercise

Tips to Avoid Plank Mistakes During Exercise

The plank is undoubtedly the best basic exercise. When done well, the board develops core strength, stability and endurance by resisting Rotation, Flexion and Extension of the spine.

When it comes to the board, practice makes perfect. Actually. scratch this-perfect practice makes perfect. There are many common mistakes that can turn the “king of basic training” into a villain in no time. To get the most out of this extremely valuable exercise, avoid these common mistakes.

1. FLABBY HIPS AND OTHER ALIGNMENT LOSSES

Problem: Without a doubt, the most common plank mistake is that your hips sag downwards, also known as spinal stretching. This harmful waste can lead to back pain or, even more serious, herniated discs. Other alignment losses include the “chicken pecking” head (where your chin protrudes forward), shoulders that contract towards your ears, hips that are too high in the air or your body that tilts to one side or the other.

Solution: First of all, make sure that you have the strength to hold a strong board. If lack of strength is a problem, try to reduce the tension by resting your knees on the floor or lifting your upper body on a bench, a step or a TRX sling trainer. Next, try holding a plank next to a mirror and keep a neutral alignment: your ears, shoulders, hips and ankles should all BE in a perfect line. If you’re still not sure about your alignment, check out this fun Perfect Plank app that monitors key points in your body and trains you on a perfectly aligned plank.

2. NOT SUPPORTING FIRMLY ENOUGH

Problem: When you are holding a plank, your brain is probably thinking “how long” instead of “how much”.”The lack of tension of the whole body can lead to “snags” in the joints, which is not only counterproductive, but can also lead to a higher risk of spinal and shoulder health-issue.

Solution: When you insert it into your board, do not forget to tone each muscle group individually: calves, quadriceps, thighs, glutes, trunk, shoulders and finally your forearms. Other tricks for this stiffness of the whole body include pushing the heels back and lowering and separating the forearms. Both of these measures not only help to increase tension, but can also improve the alignment of the whole body.

3. scapular wings

Problem: Overlapping the skirts of number 2 on this List is the reverse side of the “scapular wing” or, more simply, The collapse of the shoulder blades and chest into the plank.

Solution: This error is another result of “sagging in the joints”, so you need to be more active in your shoulders. To do this, imagine squeezing an Orange in each armpit while pushing your forearms or hands into the ground.

If you are holding a hand plank position (instead of a forearm plank), pretend to turn your hands away from each other to allow your elbows to rotate forward.

4. HOLDING THE BOARD FOR TOO LONG

Problem: This error connects all the above problems. If you hold a plank for too long, your hips will tend to sag, body tension will decrease and your shoulder blades may start to sway.

Solution: Again, throw out the Mantra “how long” and focus on “How much”.”Think of a plank as if you were lifting weights at the gym. You gain so much more from a set of 10 repetitions with heavier weights (with great form, of course) than a set of 100 repetitions with a very light weight. The same applies to the boards.

In fact, Dr. Stuart McGill, a leader in the field of spine stability and core strength, boasts of not holding the planks for more than 10 seconds at a time. If you feel that you can do more, hold the plank for 10 seconds, reset it for 2-3 seconds, then press and repeat. These shorter and stronger boards result in safer boards and greater core strength and endurance.

Final result

The plank is a very effective exercise that you can include in your usual resistance training, but only if you do it correctly. Once you’ve perfected your form and are ready to take it to the next level, try this essential plank workout or even this 4-week basic challenge that includes different types of planks and other essential basic exercises.

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