Forearm plank for beginners
A calm, basic plank for home: it switches on the core, shoulders and back with no jumping and no equipment. Good for a beginner who wants a clear starting point.
Длительность
8 минут
Уровень
Beginner, easy pace
Формат
Core, shoulders and back; a gentle static hold with no jumping
Шаги
0
Что понадобится
Инвентарь и условия
exercise mat
Как использовать
Коротко об упражнении
Здесь не комплекс из разных движений, а одно упражнение, разобранное на 5 последовательных шагов. Смотри на технику, ориентируйся на подсказки и собирай движение постепенно, без суеты.
Если какая-то фаза ощущается слишком сложной, начни с меньшей амплитуды и спокойного ритма. Здесь важнее понять механику упражнения и почувствовать контроль, чем сделать всё идеально с первого раза.
Шаги
Техника по кадрам
Set up on your forearms
Set your forearms on the mat with your elbows directly under your shoulders. Lay your hands flat or clasp them together. Extend your legs back onto your toes and pull your body into a straight line from head to heels. Brace your abs lightly, keep your lower back flat and your neck in line with your spine.
Подсказка
If it is too hard, drop your knees to the floor and hold a straight line from head to knees.
Brace the core
Stay on your forearms and draw your lower abs in towards your spine, taking the extra arch out of your lower back. Do not let your ribs flare, and keep your hips from riding up or sagging down. Spread your weight between your forearms and your toes and hold your torso still.
Подсказка
Think of a straight line rather than brute force: the body should look gathered, not shaking.
Shoulders and shoulder blades
From the same position, lengthen your neck and pull your shoulders away from your ears. Do not squeeze your shoulder blades hard together and do not let your chest sink towards the floor. Keep your arms and torso in one plane so the load spreads evenly and your neck stays relaxed.
Подсказка
If your shoulders tire quickly, shorten the hold and check that your elbows are not creeping forward.
Breathing in the plank
Breathe calmly and evenly, and do not hold your breath. On the out-breath keep your abs gathered; on the in-breath do not lose the shape of your torso. Hold the same body line throughout and do not rock from side to side.
Подсказка
If your breathing falls apart, cut the hold short but keep the technique clean.
Coming out of the plank
To finish the set, lower your knees to the mat, shift your weight back and let your torso relax. Do not drop onto the floor and do not straighten up sharply. Stand up calmly, staying in control right to the end of the exercise.
Подсказка
Finish as carefully as you started, with no collapsing onto the floor.
Ещё в разделе
Похожие упражнения
Plancha de antebrazos para principiantes
Una plancha básica y tranquila para casa: activa el core, los hombros y la espalda sin saltos y sin material complicado. Le va bien a quien empieza y busca un punto de partida claro.
8 минут
principiante, ritmo tranquilo
Открыть разбор
5 шагов
Prancha nos antebraços para iniciantes
Uma prancha básica e calma para fazer em casa: ativa o core, os ombros e as costas sem saltos e sem equipamento complicado. Serve para quem está começando e quer um ponto de partida claro.
8 минут
Iniciante, ritmo calmo
Открыть разбор
5 шагов
Yeni başlayanlar için dirsek planki
Ev için sakin ve temel bir plank: zıplamadan, ekipman olmadan koru, omuzları ve sırtı çalıştırır. Net bir başlangıç arayanlara uygun.
8 минут
yeni başlayanlar için, sakin tempo
Открыть разбор
5 шагов
Планка на предплечьях для новичка
Спокойная базовая планка для дома: помогает включить корпус, плечи и спину без прыжков и сложного инвентаря. Подходит новичку, если нужна понятная.
8 минут
для новичка, спокойный темп
Открыть разбор
5 шагов
Core y espalda en casa, sin carga de más
Una rutina tranquila en casa para hombres que quieren trabajar el core y la espalda sin saltos y sin material complicado. Vale para quien empieza y se monta en casa sin complicaciones.
12 минут
principiante, ritmo tranquilo
Открыть разбор
5 шагов
Core e costas em casa, sem carga extra
Uma sequência calma em casa para homens que querem trabalhar core e costas sem saltos e sem equipamento complicado. Serve para quem está começando, é fácil de montar em casa e confortável de repetir.
12 минут
Iniciante, ritmo calmo
Открыть разбор
5 шагов