When most people think of their core, they fantasize about a chiseled six-pack—the muscles they can see in the mirror, the muscles society deems most desirable, and the muscles most "core" exercises are designed to target. EXERCISES
And bonus: you get a great chest and shoulder stretch right in the middle of it all! The goal of isometric exercises is not to burn calories. Coachmag™ is a registered trade mark. Reverse Plank (on Elbows) Primary muscles Back Glutes Shoulder Secondary muscles Upper Leg Abs Triceps Equipment None Exercise description Male exercise for the gym. Learn how your comment data is processed. | Here's Why. How To Do A Plank And Build A Core Of Steel, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean. TRAIN The reverse plank exercise can also be used as a rehab exercise to improve core and spinal stabilization. Reverse Plank Benefits. Have your legs outstretched, heels firmly placed on the ground. Reverse Plank is a core body exercise that also engages several other muscle groups. You love the Plank. Reverse Plank is just like all front planks, except the main muscle use comes from the backside instead of the front. But after a couple of weeks, you start to want more. MOBILITY The Reverse Plank is a fairly simple exercise with a low risk for injury. As you progress, work your way up to three sets of 30-second holds. There are many reasons you should incorporate Reverse Plank into your workouts.
When People Eat May Impact Weight Gain (And Loss), Exercise Of The Week: Hammer Curl Shoulder Press. These posterior muscles are just as important for athletic performance as your anterior muscles, but they are often under-utilized in core training. Click to share on Facebook (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Twitter (Opens in new window), Click to email this to a friend (Opens in new window). エルボープランクは、お腹痩せをしたいダイエット初心者に特にオススメの腹筋トレーニング。, ここではエルボープランクで引き締められる体の部位、簡単なやり方、頻度と回数、消費カロリーの目安などを説明する。, その名の通り、体を板のようにまっすぐな状態でキープすることで、胴回り全体の筋肉を鍛えるというもの。, シンプルで動きの必要無いトレーニングだから、ダイエット初心者でも簡単に毎日取り組む事ができるオススメのエクササイズ。, 特に腹筋のトレーニングは、姿勢の矯正やくびれの獲得、ぽっこりお腹の解消などに効果的。, プランクをすることで体幹が鍛えられます。それにより、引き締まった体を手に入れたり、理想のボディラインに近づいたり、普段の姿勢を美しく保ったりできるようになります。, また、腹筋を鍛えることで腰を痛めにくくなる効果も期待できるので、腰痛持ちの方にもオススメ。まとめると以下の通り。, 一般的に腹筋を鍛えるというと、仰向けになった状態から体を起こすという定番の筋トレ運動をイメージする人が多いかもしれない。, でもプランクは一定の状態をキープする、つまり動作を伴わない静的な筋力トレーニング（アイソメトリックトレーニング）という種類になる。, 激しい動きを必要としないから道具も大きなスペースも不要。安全性も高い（怪我をしにくい）などのメリットがある。, プランクを続けることによって腹筋が鍛えられ、引き締まったムダのないお腹を手に入れたり、綺麗なボディラインが作れたり、姿勢の矯正にもおすすめの筋トレ。, Ritika Narwariya さん(@fitrit_2405)がシェアした投稿 - 2018年 8月月8日午前12時17分PDT, プランクは板という意味であることはすでに述べた通り、体を真っすぐにキープすることがとても大切。, 頭と踵を結んだ線よりもお尻が上がってしまったり、反対に下がってしまったりすると、腹筋から負荷が逃げてしまい効果半減。腹筋にチカラを入れて一直線になるようにする。, 例えば最初に30秒続けられたら30秒を1セットとする。それを1日に3セット。各セット間のインターバルは30～60秒くらい。, 体型や筋力によっては腰や首に負担がかかる場合もあるので無理はしないこと。でも、慣れてきたら5～10秒ずつ増やしていくと良い。, プランクは負荷が軽く、多回数おこなうことで効果を狙うもの。だから毎日やっても問題はない。, ただし、他の強度の高い腹筋トレーニングをしている場合などは、1日おきにやったほうが筋肉に適切な休養を与えることができるので効率的。, プランクによる消費カロリーは体重50kgの場合、30秒×3セットで約9～11kcal。, 慣れてきたら時間を増やしたりセット数を増やしたりして、負荷を上げより強度の高い運動にすると良い。, せっかく体を引き締めるために筋トレしてても、栄養バランスが悪いと代謝が良い体質になりにくい。, プロテイン（=タンパク質）は、ほとんどの女性で足りていない栄養素の一つだから、ダイエットしたい人ほどしっかりと摂っておこう。.
| Like all plank variations, the reverse plank is an excellent way to strengthen your core. You see new, exciting planks all around you and wonder why you can’t get a piece of that action. For an advanced variation of this exercise, try the Reverse Plank with Leg Kicks, seen in this video. Just as with every type of plank, don’t let yourself droop. Exercise With Friends Using These Online Workouts, None To Run Is An Easier Alternative To Couch To 5K, Fitness Challenges For Every Age From 20 To 80, Increase Your Stamina With This Indoor Cycling Workout, The Best Protein Bars: The Tastiest And Healthiest Options, This NHS Campaign Can Help With Your Mental Wellbeing, The Best Non-Alcoholic Beer And Low-Alcohol Beers, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. Most people know planks for the incredible results they give you for core strength. Early Specialization vs. All rights reserved. Notify me of follow-up comments by email.
RELATED: 6 Side Plank Variations for a Killer Core. You start off planking the classic way, and for while, it’s enough. Lift hips and torso off the floor and gaze up towards the ceiling, keeping your neck relaxed. Start by sitting on the floor with your legs out in front of you. You know the Plank. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. A strong, healthy core will keep you from injuring yourself doing other exercises. But the core is much more than the abdominal muscles.
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