Il plank

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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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Alex

Laganà

Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.

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