D05 – Plank

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Category: Core

Equipment: Body Weight, parallette, ring

Conditional Skills: Resistance

Coordinative skills: Kinaesthetic differentiation

Primary muscles involved: Core, estensori arti superiori

Description:

Plank is one of the main exercises to strengthen the center of the body. It is an isometric contraction exercise with the body assuming a tense, controlled attitude with a horizontal attitude with respect to the floor; hands positioned at shoulder width, arms outstretched, abducted shoulder blades, deltoids and pectorals in thrust, buttocks and abdominal muscles contracted, legs extended and feet in support. Being an isometric exercise it is necessary to maintain the position for a certain time without changing the working angle. The exercise becomes more complex with the arms stretched beyond the head or with the shoulders moving forward with respect to the hands.

Performance points:

• Contracted abdomen
• Outstretched arms
• Captured abducted
• Lumbar curve canceled
• Contracted buttocks and quadriceps

Common mistakes:

• Keep your belly raised from the ground with your arms extended in line with your shoulders and create a good body line between shoulders, pelvis, knees and ankles.
• Do not drop the pelvis.

Variants:

• Forearm support
• 3 supports

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