The plates are one of the more complete exercises to tone both the abdominal area, the waist and the shoulder muscles. It does not require any machine so it can be practiced with a simple mat both at home and in the gym. It is one of the exercises in which your own weight and strength will determine the effect on the muscle.
Although it seems eminently easy, requires a certain technique to avoid muscle injury or discomfort. And it is that, to achieve the objective pursued, it is necessary to suffer a little. The critical moment is the posture endurance, since it activates both the torso and back muscles, as well as the upper, oblique and lower abdominal areas.
Next, we are going to discover you the technique to correctly do the plank exercise and that, thus, you take full advantage of the benefits of this exercise.
Technique to make an iron correctly
The plank is a type of exercise that it requires a very particular technique and posture. To be really effective, you have to maintain the effort, contract the area of the body to work and have a wide space to rest once executed.
So, first, the mat should be placed on the floor. The athlete has to turn upside down, and support the weight of the body on forearms. The rear support area will be the tip from the feet. You have to keep the arms bent, out and straight.
I know squeeze the shoulder blades and extend or open the back so that the body is completely upright or parallel to the ground. The thighs must be pressed up while the heels are stretched.
Most common plate mistakes
Many beginning athletes believe that planks are easy exercises, however, you have to find the exact point where the abdomen works without compromising the rest of the areas. It is important to take care of these points to avoid injury.
Dropped hip
To keep the body aligned, in the same way that the hips do not have to be raised, you don’t have to lower it either, as the posture of the back will be excessively forced.
Watch out for the hip
One of the main mistakes when making an iron is raise the hips excessively, which actually puts more strain on the lower back and shoulders. You have to keep the body fully aligned and not V-shaped.
Sink the shoulder blades
Movement of Lowering the top of your shoulders and shoulder blades can not only lead to injury on the spine, but leaves the plank without any effect.
Elbows away from the body
Another of the big mistakes when making an iron is placing your elbows too far of the body. The elbows should be under the shoulders. And the hands, the same.
Types of plates
There are various plate types and variants to avoid getting bored with this exercise. Each of them focuses on one area of reinforcing the benefits.
Plates with support changes
In this type of iron in which intensifies the work of the armsWe start with the stretched arms and perform the contraction movement of these to rest for a few seconds on the forearms and then return to the starting position.
Plank with knee to chest
In the purest style of the climbers, here it is a question of doing the support change plank, but taking one knee to the opposite side of the movement.
Superman Irons
Doing this type of plank requires maintaining the support of the opposite extremities, while squeezing the abdomen, pectoral and gluteal area.
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