8th week: confinactiu ➡️video 4 : side plank + abd
Golden rule: you keep your side straight, your abdomen tight and don’t let your hips go down more than you think, remember that your body has to form a straight line … Do the repetitions recommended by the physical instructor.
Same position as for the front plank. Raise your body and then stretch and raise one of your legs stretching and raising also the opposite arm, which has to point forward. Alternate arms and legs until you finish the repetitions recommended by your physical trainer.
Lie on your side and stretch your body forming a straight line, use the arm that is resting on the ground as a support to do the plank. In such a way that your forearm rests on the ground and your arm forms a 90-degree angle, leaving your forearm as a support to hold the weight and the rest of your body aligned. Keep in mind that your upper legs must be parallel to each other. Hold for 15 to 30 seconds and change sides.
6th week: confinactiu ➡️video 9: lateral plank+abd
The lateral plank on the floor is an exercise to strengthen the abdominal area. It is a movement similar to the front plank but with variations. One of them is the position, instead of placing yourself face down you will do it on your side, which is a little more complicated when it comes to keeping your balance.
To do this exercise comfortably you will need a mat. Of course, it is not a very easy exercise if the intention is to perform long sessions. It is quite easy to become unbalanced since the posture maintained usually changes throughout the exercise due to the difficulty. So if you are a beginner, do not overdo the repetitions and do the movement slowly.
Start the plank position with your feet on the TRX and your hands resting on the ground keeping your body aligned. Once you have the initial position under control, bring both knees to the pit as you can see in the picture.
Here is a variation of the roll out, which in this case starts by supporting your knees on the ground and bent at 90º, while your hands hold the TRX handles and your arms are stretched out. The movement you have to do is to carry the body forward and return to the initial position, doing a back extension and using all the abdominal muscles to perform the correct movement. You keep your back straight at all times.
Planxa lateral amb cama estirada
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