These 3 Planks Workout

  • Published on
    25-Nov-2015

  • View
    15

  • Download
    0

Embed Size (px)

Transcript

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 1/7

    RecentPosts

    Blogswelike

    CategoriesFashion(726)StreetStyle(335)Grooming(168)

    NEWFEATURES

    Editors'Picks

    StrideRight:6WaystoRunBetter

    MeettheNewDigitalMavericks

    Spring/SummerTrendstoBuyNow

    SubscribeHomeCulture&TrendsStyle&AdviceCelebrities&EntertainmentHealth&FitnessVideoMagazinePromotionsAndEventsStyleNetwork

    SubscribetoDetailsSubscribeGiveagiftRenewQuestions

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 2/7

    Health(278)Art(164)Books(209)Celebrity(94)Design(268)Food+Drinks(287)GuestBlogger(71)Movies+TV(345)Music(285)Politics(41)Q&A(184)Sex+Relationships(35)Shopping(54)Sports(34)Style(154)StyleNews(376)Tech(190)Travel(91)WeirdNews(5)Wheels(46)Women(29)

    SeeallTheDailyDetailspostsWednesday,April16,2014health

    THESE 3 WORKOUT .GIFS WILL CHANGE YOUR PLANKGAME FOR GOODBYQBlogbyEquinox

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 3/7

    Gonearethedayswhenweusedtoforceourselvesintoapositionandthenholditforanindefiniteamountoftime(oneonethousand,twoonethousand...),especiallyrightbeforeaworkout.Wenowknowthatit'sbettertoeaseyourwayintoexercisewithmoredynamicmovements,liketheonesinthis3plankcorestrengtheningseries,whichwillsafelywarmupallofyourmusclesinjustafewminutes.

    "Thesearelikeplanksonsteroids.Theyhaveyouworkinginthreedifferentdirections,orplanesofmotion,sothatyouautomaticallygetmoremuscleactivationthanyoudowithanormalplank,"saysmastertrainerJoshStolz,Tier4coachinNewYorkCity."Plus,addinginaresistancebandhelpsactivateyourrotatorcuff,lats,serratusanterior,andpecs,makingthisamuchmoredifficultupperbodyworkoutaswell."

    Theseampedupplanksnotonlytargetyourshouldersandyourentirecore*internal/externalobliques,rectusabdominis,transversusabdominis,andbackbuttheyalsoimproveyourpostureandteachyourbodytomovetogethermorefunctionally,asyoudoineverydaylife."Yourshoulderblades,hips,andpelvisareworkinginsynergywitheachotherthroughoutthisroutine.Thekeyistoletyourhipsdrivethemovementandkeepyourspinealigned,"saysStolz.Soyou'rereallygettingatruefullbodyworkouteverytimeyouhitthefloor.

    Performtwosetsofthesemoves,intheorderlisted,asawarmuptoyournormalcardioand/orstrengthsessions.Asyouprogress,workyourwayuptofoursets,andthendropbackdowntotwo,butincreaseyourtotalnumberofrepsforeachexercisebyone.

    1.SagittalPlanePlankWrapasuperlightresistancebandloop*aroundyourwrists,andgetintomodifiedplankposition(elbowsundershoulders,legsextendedbehindyou,toestuckedunder,backflat),withpalmsfacingupandthumbsouttosides.Drivehipsup,towardtheceiling,soyourheadpointsdownwardsandhandsmoveouttosidesacoupleofinches,forminganupsidedownV(DownwardDog)withyourbody,pressingbackwithheels.Lowerhipsandmovehandsbacktostart.Do5reps.

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 4/7

    2.FrontalPlanePlankInmodifiedplankpositionwithresistancebandloopedaroundyourwrists(palmsup,thumbsouttosides),keepyourheadstationaryandbackflatasyoudrivehipsfromlefttoright,movingoppositehandacoupleofinchesouttothesidewitheachpush.Do10totalreps(5eachside).

    3.TransversePlanePlankInmodifiedplankpositionwithresistancebandloopedaroundyourwrists(palmsup,thumbsouttosides)andfeetaboutshoulderwidthapart,rotateyourshouldersandtorsototheright,rollingfromyourtoesontothesidesofyourfeet,inordertobringrighthipdowntowardfloor,movingrighthandacoupleofinchesouttothesideasyoudo.Immediatelyswitchsidesandrepeat.Continuerotatingfromlefttorightfor10totalreps(5eachside).

    *Startwiththelightestresistancebandpossible.Ifyoudon'thavealoop,usearegularband:Gripbandwithhandsaboutshoulderwidthapart(thereshouldbealittletension),thumbsouttosides.Beginners:Performmoveswithoutthebanduntilyoubecomemorecomfortable,andthenadditin.

    AlsoontheQbyEquinox:ThePlanksYouShouldBeDoing(ButProbablyAren't)ChangetheShapeofYourBody:Week1Video:TheJumpRopeReel

    Keywords:

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 5/7

    EXERCISE,HEALTHANDFITNESS,QBYEQUINOX

    AlsoonDetails.com:StrideRight:6WaystoRunBetterTheUltimatePowerMove:TheTurkishGetupWhyWorkoutOrderMatters

    previouspostTheDailyDetailsmainnextpost

    NewsletterSignupEnteryouremailaddressEnter your email address submit

    Getthelatestinmen'sstyle,grooming,diet,fitnessandpopculturetrendseveryWednesday.SeeSampleGetthemostpopulararticles,blogposts,andslideshowsofthepastweekeverySaturday.SeeSample

    IunderstandandagreethatregistrationonoruseofthissiteconstitutesagreementtoitsUserAgreement,andPrivacyPolicy.

    Recommendedby

    TogetmoreofDetails'ssignaturemixofculture,arts:subscribenow

    PhotographybyMikeRosenthalPhotoDirectior&Stylist:AshleyMartinGrooming:KristinHilton.

    Y OU M IGHT L IKE

    DETAILS.COM

    Q&A: PhotographerTodd Selby is"Voyeuristic

    DETAILS.COM

    6 Exercise MistakesYou're ProbablyMaking

    6 hours ago

    Newest | Oldest

    Tyran Lee Ingram from Facebook

    Sign in 23 people listening

    3 comments

    + Follow Share Post comment as...

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 6/7

    THELATESTONDETAILS

    CULTURE&TRENDS

    Details'UltimateTravelGuideseeall

    HEALTH&FITNESS

    3WaystoSpotFaux"Wholesome"FoodsFromPentagramDesignerMichaelBeirutseeall

    CELEBRITIES&ENTERTAINMENT

    6 hours ago

    7 hours ago

    Patrick J. Held from Facebook

    Guille Alonso from Facebook

    Love it details

    Like Reply

    Kat Wiersum

    Like Reply

    #pasdexcuse!

    Like Reply

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 7/7

    Spring/SummerMusicGuide2014seeall

    STYLE&ADVICE

    NowHearThis:9OverEarHeadphonesThatLookAsGoodAsTheySoundseeall

    Login