Do you want to experience what it feels like in eternity? Do plank for more than a minute.
Standard joke, if you like, but more than truthful. For those who are not "abdominals" (sorry for the neologism), the plank is one of the number one enemies.
The stopwatch that does not go on, the abdomen that begins to vibrate, the vibration that extends to the whole body, the sense of impending death.
When you have learned to do it - that is, to hold out for more than a minute - boredom also sets in.
And to think that the uninterrupted plank world record is 4 hours and almost 20 minutes. Goodbye.
The problem is that the plank is good, and it serves. So what to do to spice up this love / hate relationship - or more often: just hate?
Index
Welcome dynamic plank
Than the plank (standard, and in its versions side), you must have it in your strings. In short: if you can keep your elbows on the ground for only five seconds before collapsing badly, you have to work on it.
At least to bring it to 1 uninterrupted minute. For four series.
Hate me now. Then we continue.
What is the dynamic plank?
Precisely: it is about a way to train your abs inserting the movement component into a purely isometric movement - the plank.
We can do this in three ways.
Level 1
Frank Medrano calls him forearm to hand plank get up.
It is a simple movement to learn, but that can put a strain on your abs. From the plank position (forearms on the ground):
- you raise one shoulder to put a hand on the ground
- you raise your other shoulder to put your other hand on the ground
- return with the forearm of the first arm to the ground
- return with the forearm of the second arm to the ground
This is a rep.
Level two
The position is that of the plank, but with the hands on the ground (similar to starting position of the push ups). As above, but
- put your hand on a bench placed in front of you
- bring your other hand
- return to the ground with one hand
- I returned to the ground with the other
Level three
The reciprocating movement is the same as the previous two variations, but ... you simply (!) Bring an arm in front of you like when you perform the bird dog.
Alternate arms, this is a rep.
Is that all for the dynamic plank?
Apparently yes. The fact is that for the entire duration of the exercise you have to hold the plank position, without "bagging" the back, and with the abdomen always contracted.
Good luck.
What do you have to aim for? To do 3 sets of 15 rep.
Please note: these exercises are great finishers to end a workout.
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