Il plank laterale
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Il plank laterale è un esercizio di core stability che va a stimolare tutto il tronco, andando a caricare maggiormente sugli obliqui.
-Mettersi per terra su un fianco.
-Appoggiare al terreno solamente parte esterna del piede e avambraccio.
-Il gomito deve essere sotto la spalla.
-Il braccio deve essere perpendicolare al terreno, con l’avambraccio che andrà a formare un angolo retto con il gomito.
-Sollevare il bacino, tenendo il busto dritto come se avessi un manico di scopa al posto della colonna vertebrale.
-Il bacino sempre retroverso, addome contratto e gambe tese.
-Anche il collo deve seguire la direzione della colonna vertebrale.
-Rimanere in posizione.
Questo è il classico plank laterale, a questo si possono aggiungere poi movimenti dinamici per complicare l’esercizio e renderlo più efficace come ad esempio sollevare l’arto inferiore o effettuare dei crunch obliqui portando la spalla in chiusure.
Potete guardare sul mio canale You Tube le diverse varianti di plank laterale, come ad esempio il plank laterale+twist.
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