HOW TO DO

 

CHAPTER 3 PART 2

Before discussing how to do the plank? I will explain 

WHAT IS A PLANK ? 

Plank is a bodyweight exercise that involves holding part of your torso in a straight line from the ground. Static exercises involve multiple muscle groups at the same time which makes it very effective to strengthen your core, while also trains the shoulders, arms and glutes. They are a great addition to any workout routine because they are equipment-free and quick to do. Getting into a plank position is relatively simple but the tricky part is maintaining that position for a certain period. 

TIPS FOR THE PERFECT PLANK ?

- To ensure you get the maximum benefit from the core muscles, make sure you do not lift your butt up in the air and your back flat.

- Do not let your head bowed while doing plank - make sure your head and neck aligned with your back so you look to the floor.

- While it is important to concentrate on perfect form, do not forget to breathe because of lack of oxygen can cause dizziness or nausea.

HOW TO DO A FULL PLANK ?

- Start in the pressing position.

- Bend your elbows to forearms are on the floor under your shoulders so that the body is in a straight line from head to toe.

- Keep your stomach tight and look at the distance between your hands to ensure a neutral spine position.

- Hold the position as long as you can.

And this is a video how to do a full plank!!!