You want stability in your midsection to train more effectively? Then make yourself easy stiff as a board. With Planks you achieve even more. When you smile so beautiful and this weiteratmest relaxed, you probably already practicing some of the classic units forearm SUPPORTED (Plank). If you want to imagine the fitness exercise Planking figuratively, you can help the wood Translation from English: planking. If you supported yourself stiff as a board on forearms and toes and your butt keep parallel to the ground, you're already in the middle.
What can you do to prepare Planking?
As before beginning any workout you should, however, basically also the planking a few minutes to warm treat. In addition, rejoice your joints when you mobilisierst: So your body produces synovial fluid that lubricate your joint structures. Circles just a few times back and your shoulders. The older you are, the longer it takes your body to prepare adequately. Both the warm-up as well as the mobilization you'll miss many online videos and fitness apps.
Which rookie Planks are available and how you lead them?
Typical Planks counts the forearm support. To reach this target position for beginners, you lie face down on a mat on the best or - depending on where you train just - on the lawn. Now drag your navel inward. Put your hands on the right and left of your chest, your head is the extension of your spine, your elbows are under your shoulders and lie close to the body. Your fingers you can fold.
Now you push your body best exhaling off the ground and bring your bottom parallel to the ground. You can leave on the ground your knee at the first few times, or as a preparatory exercise. If you can keep the tension so well, you lift them off the mat.
When lateral forearm support as you start lying either on your right or left side. Your Body You stretch as a Flitzebogen. Now you curtsies your lower leg to 45 degrees backward. Your elbows you position again below your shoulder. Attempts to bring your pelvis as far as it will go, and how you keep the tension well in your midsection can.
Note at the target height even as feel your shoulders and take, if necessary print out: Come therefore to the pelvis back a piece down. Or put it off and pull the elbows perhaps a bit further under the shoulder. If it feels easier for you, you may also like to dynamically execute the movements, so in steady up and down motion.
How and what muscles you are training?
As with the variants of the classic forearm SUPPORTED you train with your body weight against gravity. Since the fitness world is dominated by English terms, the exercises are also called bodyweight exercises. Depending on how long you hold a position and how much energy your body provides to you are working in different training areas.
In the classical forearm support you claim besides triceps, shoulders and chest of course your leg muscles. Especially your body core (Core), which is understood here as fuselage, thereby making heavy work: your square lumbar muscles and your back extensors lift your back off the floor. Your straight abdominal muscles to stabilize your torso. The lumbar-iliac muscles tilt your pelvis slightly forward, while your big glutes stabilize your hip joints. Planking as extra training for running. So much time must be: Florian Liebig makes a run-stop at the East Harbour in Frankfurt for its Planks.
How can you integrate planking in your training program?
Florian Liebig's fitness blogger and passionate sportsman. He is currently training for his first marathon in September. Running takes a correspondingly large space in his life. For his physical strength, he trained not only on equipment, but for two years with the work-outs of Freeletics. And of course, with him also core training on the program: "I do Planks gut instinct usually every other workout."
A stable midsection, so to speak core element of each runner. Florian wants so also prevent poor posture. Whether plankton, Freeletics- or run unit: they can be both outside and inside finish. But regardless of your favorite sport or your favorite Fitnessart: A stable midsection will help you to train more efficiently.
For how much longer?
Only try out the basic position of the forearm SUPPORTED. Then they try to keep static. You will notice that you gerätst a good sweat. In most cases, pressing involuntarily the mouth. Fitness expert Uwe Haase of the Techniker Krankenkasse recommends: "Forget not breathing. And keep breathing evenly as possible, instead of falling into forced breathing. "
When you feel stable and you breathe somewhat evenly, you can start and you increase by the day or every two days with a few seconds. Many counselors recommend beginners to start 20 Seconds holding work. Feel into yourself where your limit is, and increase gradually up. You can either parallel to the forearm support beginning with the side support or at a later date. You're welcome to also make a day off.
Both the free Android app "30 Day Challenge Plank" including "Plank Challenge" (free for iOS and Android) can support you in your training projects. Challenges or competitions which will take place also via Facebook can endure motivate you. You can but you also animate, (unintentionally) to go beyond your limits. Especially as a beginner you should focus yourself on not sag and not to let yourself be distracted. Both apps accompany you for 30 days up to a holding period of 300 seconds. You decide how far you want to go.
Before you which variations high support, the board variant from yoga Chataranga Dandasana or on shaky ground start: Concentrate only once on the base. By the way also makes the stopwatch on your mobile prima services to capture your time, so you can improve yourself. By; Wibke Roth