Il plank
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Il plank è il più famoso esercizio di core stability, rinforza tutto il tronco, vediamo la sua esecuzione:
-Posizione prona da terra.
-Appoggiare gli avambracci e gli avampiedi a terra.
-Il resto del corpo deve rimanere sospeso.
-Retroversione del bacino (in tutti gli esercizi di addominali e core deve essere così).
-Schiena dritta, gambe tese.
-Le scapole in posizione neutra.
-Gomiti sotto le spalle, braccia entrambe perpendicolari al terreno.
-Avambraccio che forma un angolo retto con il gomito.
-Rimanere in posizione cercando di portare il pube in avanti contraendo l’addome.
Questo è il plank classico, ed è la posizione di partenza per molti esercizi di core stability, anche dinamici. Pensiamo che da questa posizione possiamo aggiungere un arto inferiore alla volta che si solleva, oppure delle rotazioni con il busto, oppure un arto superiore alla volta che si distende in avanti e via così. Possiamo eseguire molti esercizi che però devono avere le regole sopra citate per essere corretti.
Per semplificare il plank si può iniziare ad eseguire l’esercizio sulle mani.
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