The belly plank is an excellent exercise for flattering your belly. But many people make common mistakes in it and end up not having this result. The interesting thing about the plank is that you can do it anywhere.
You only need your body and the floor. I think you will always have your body, at least as long as you are alive, and the ground has it anywhere. The abdominal plank actively works muscles other than the abdominals.
When you do a sit-up, whether it's the upper part working or the lower part moving, you primarily work the rectus abdominis muscle. The obliques also have work there. Now, when you do the abdominal plank, you direct this work to the transverse abdominis, which is a muscle that is deeper in your abdominal wall.
His fibers are in that direction. In other words, when they contract, they reduce your waist. I'm already bringing you an exercise that, firstly, will help you get a flatter stomach, and it will also make it narrower, because this muscle is like a belt that your body has, and the board works the abdomen a lot.
, especially for a heavier guy like me, because the next thing you do, you support your arms and support your legs. Do you agree that it only supported the ends? The tendency is for this to happen, because the ends are supported, and the middle is not.
Then the middle will give way. To prevent the middle from giving in, the muscles below contract to be able to do what? Suspend and keep the entire body extended, high up.
This is exactly why I, a person weighing over 100kg, will struggle more to do a plank because there is much more weight wanting to come down than a person weighing 60kg. Let's go to the first mistake that people usually make, which is the position of the arm. You can even do it with your arm like this, supporting your hand.
But let's go here, on the forearm. It's more comfortable, and we don't need to have other worries. So, we support the forearm, and you will only support the foot at the back.
Do you notice that your forearm is bent forward? My elbow is further forward than my shoulder. If I do this, I will have more intense abdominal work, but I will start to use other muscles to help me.
Pectoral will be activated, dorsal. . .
And with that, I'm dispelling all of this. I need you to do the following: place your elbow exactly below your shoulder. When I do this, I'm kind of putting part of all this work into these joints.
So, I leave the work more focused on the abdomen. I want you to focus more on your abs. Another thing that can happen here: you leave your elbow further back.
And then, with that, I end up having a little more work on my shoulder. "Lalá, is there a problem? " Not necessarily, but you can fatigue your shoulder before your abs, and we're here to work on your abs!
And now, we're going to talk about separation. Are you going to do it with distance like this, or like this? Really, do what is most comfortable for you, but what will you realize it will revolve around?
From the elbow under the shoulder. The hand, you can do whatever you want with it. There are people who support here, who keep their hands closed.
. . That's your comfort.
Now, we will support the other end of our body, which are the feet. He supported his forearm, did he realize that I'm on his knee? It's a pretty good board, but what am I going to do?
I'm just going to support the tip of my foot back there. And then, I'm going to put both feet there, and at that moment I have exactly the board, in the sense that my body is supported only on the front and on my feet. At the end, even.
And I want to take the opportunity to tell you about this boot from Rockfit, which is specifically for bodybuilding training, and you have a LALA discount coupon on their entire website for all times. The link is below, in bio. We now move on to the 2nd mistake, which is the position of your hips, and how you need to maintain your entire spine.
This mistake will simply overload your spine, especially your lower back. By the way, ventral plank work is preventive work for back problems. We are doing this exercise that we gain from this, but if we make this mistake, it won't be nice.
What do I need from you? You already understand how to position your arms and such. Now, we will only support our feet, and our hips, if they are too low, it will force my spine, and if I leave them too high, the exercise will be too light.
The proposal is that I keep my entire body upright. The curvatures of the spine need to be maintained. We will look at the lumbar, thoracic and cervical curvature.
We have an erect spine because it maintains its natural curvatures. Where does the hip need to be? So that you stand erect.
If you do your plank and look straight ahead, do you agree with me that it strains your neck? Then you'll say: "Lalá, what do I do? I'm going to do the plank next to the mirror, am I going to look to the side?
" You run the risk of looking to the side and twisting your body. I'm exaggerating so you understand. When you're walking through the mall, when you look at a window, don't you tend to start walking diagonally?
Our body is like this: where we are looking is where we are going. If you keep looking to the side, you will twist your body, I don't recommend it. You can even look to see if your spine is straight, nice, but you turn your head forward and look down, because you keep your spine erect.
If you correct these mistakes, you will already be making a cool belly plank . However, we are now going to start adding some points that people don't even know are not ideal, but that will make it much more intense. When we fit here, you understand the position of the arm, the position of the foot, and the position of the neck, look at the knee.
Do you see that he is flexed? Then, you'll say: "Lalá, is there a problem with that? " Like I said, not necessarily.
However, if your knee is extended, with the quadriceps even contracted, the work is greater. I'm going to start with the knee slightly flexed , which is normal, what people do, and I'm going to extend it. You will notice that at the same moment your abdomen starts to shake.
It's detail. So, how does the knee have to look? The 4th mistake on our list makes your exercise lighter.
As our proposal here is to intensify so that you have optimized work, by the way, that's all I do inside the Muscle 60D, which is why it delivers 1 year of results in 2 months. We're going to take care of the hip and scapula, look how it looks. We already understand how the knee intensifies, and now, this position happens, normal.
People can make this big mistake. Do you notice that I stuck my hips out? Why is this happening?
Because I'm throwing work into the structure. Who is the structure? The column.
And then you can get hurt. You will realize that you tend to do this, and we will force you against it. It's impressive how to just do that, look at how absurd it is.
Why? Too much muscular work. You're going to be like.
. . you know, bear butt?
As if you were rotating your hips forward. You're going to fit this, you're going to intensify like hell, and we're going to go up to the scapula and you're going to close the scapulae. The normal thing is to keep the scapula open, and the open scapula works the pectoral.
Look how the scapula is. Chest work helping. And closed, optimized abdominal work.
For you to do the plank perfectly, and get the most out of it, that is, that flat stomach, you will first support your arms so that you have all the weight stabilized and distributed. Then, you will only support your toes. You will extend your knee, because this will intensify the work.
When you go to the hips, you will be careful to ensure that your entire spine is erect, but you will rotate your hips, creating that "bear butt", to make your abdomen work even harder. We go to your chest and close the scapulae, because the pectoral may be stealing work of the abdomen. At this point, the exercise is perfect, but if you want to follow Lalá's tip, I want you to retract your entire abdominal wall, pulling your abdomen in, as if you wanted to touch your belly button on your back.
This exercise will be killer, and your abdomen will certainly be much more controlled, with a flat stomach. But all of this will complement this video here, a complete abdominal workout put together with science, and then yes, you will have perfect abs. Click here, now.
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