Plank affects the torso and shoulders
Plank is a movement to check and train core, glutes and shoulders, while strongly affecting the stabilizing muscles. The basic goal is to hold a plank position for 2 minutes to meet general fitness standards.
Lie on your stomach, holding your hands. Start on your knees, keeping your shoulder-width apart. Tighten your muscles, keeping your body in a straight line from your head to your pelvis. When fully dressed, straighten your legs to distribute the weight between your arms and legs.
side Plank affects the Lunar Newspaper and hip Stability
Side Plank is an enhanced variation that helps strengthen the subocles, mediastinal muscles and shoulder stabilization. This is an exercise that requires good balance and tight body control.
Lie on your side, placing your elbows directly under your shoulders. Raise your hips, keeping your body in a straight line.
In the upgraded version, lift your knees off the ground so that your ears, shoulders, hips to ankles are in a straight line. Push your hips and ribs up toward the ceiling, forming a lower groove. Continue to lift until your body is like a solid bridge.
Lie on your back to check your rear muscle chain
This exercise helps test and develop the strength of the spinal extensors, glutes and shoulders. The general fitness standard is holding the pose for 2 minutes.
Lie on your stomach with your arms stretched out in front at an angle of about 45 degrees. For beginners, lift your head, arms and chest off the ground.
At an average level, keep your torso above the ground, only lift your hips, legs and feet. At an elevated level, simultaneously lift both the upper and lower body off the ground to complete the complete knee-high back stretch.
