How to make a table: exercise of 7 tables

Plank exercise it is a safe, challenging and effective method of basic conditioning. Plank variations are used in many fitness disciplines including Boot Camp, Yoga, Pilates, Barre, CrossFit regimens, and many more. The benefits of table exercise they are numerous. They not only strengthen the abs, but also the entire core and many other muscle groups in the upper and lower body.

BENEFITS OF IRON EXERCISES

STRENGTHEN THE NUCLEUS AND WORK THE MUSCLES OF THE UPPER AND LOWER BODY.

When you do the exercises in the plan, you work all the muscles that make up your core and get all the benefits that come from building a strong core. As if that weren’t enough, planks also work the following muscles:

UPPER PART OF THE BODY

  • Trapeze.

  • Rhomboid major and minor.

  • Rotator cuff.

  • Anterior, medical and posterior deltoids.

  • Pectorals.

  • Triceps

  • Biceps.

LOWER BODY

  • Quadriceps

  • Gastrocnemius (calf muscle).

PREVENT MUSCLE IMBALANCE

It’s easy to develop muscle imbalances when only doing abdominal exercises (such as sit-ups). Most people do not do spinal and glute strengthening exercises to compensate for abdominal work. Planks condition the front and back of the body simultaneously. When muscles develop similarly on both sides of the body, the result is better posture, more spinal support, and less low back pain.

IMPROVES FUNCTIONAL MOVEMENT

One of the best selling points of planks is their relevance when it comes to functional movement, which is an essential movement to living life. Things like squatting, squatting, running, lifting, jumping, and throwing are all functional movements initiated in the core.

PROVIDE A SAFE AND EFFECTIVE ALTERNATIVE TO CRUNCHES AND SIT-UPS

While squats are an important functional movement for daily life (for example, the ability to get out of bed every morning), they are not always the best basic conditioning option for everyone.

The abs and crunches only work the muscles in the front of the core, so doing back strengthening exercises is also necessary. However, planks work the entire core, as well as many other muscles in the body.

The abs and crunches can put pressure on the spine through repetitive flexion and extension of the spine, and over time this can become a problem. If you feel any discomfort with these movements, plank training can be a useful substitute.

Additionally, abs and abdominals are counterintuitive for those with ruptured, bulging, or slipped discs or other spinal injuries. Planks are a much safer alternative in those cases.

And finally, abs and crunches can have negative effects on posture by promoting rounded shoulders. Planning exercises promote good posture.

OFFERS VERSATILE EXERCISE

The best thing about planks is that there are countless variations of the exercise, ranging from traditional to lateral. table variations to planks using external weights or unstable surfaces. There is a table for every body and every fitness level. If one doesn’t work for you due to injury, body type, imbalance, or lack of strength, there are many other options. Complete workouts can be scheduled around the plank.

IRON VARIATIONS

This part includes the most basic variations of the table, which serve as the basis for building core strength. These planks are performed only with your own body weight.

The great thing about the planks featured in this part is that they require no special equipment and can be performed anywhere (at the gym, at home, or as a travel workout).

There are many variations of these four planks, ranging from intermediate to advanced level, so you won’t get bored with your basic training.

Are you ready to put these planks to work and build the strongest core of your life as you change your body shape? Get ready to feel the heat with these ten workouts that tie together a series of planks. The training ranges from beginner to advanced and lasts for around five minutes.

TRAINING 1: BEGINNER

The goal of this workout is to increase the amount of time you can stay on a full plank. As the 15-second holds become easier, begin increasing the amount of time you spend on the iron over the course of 1 minute. For example, start 15 seconds on the full plank, with five seconds rest and repeat three times, and then increase to 25 seconds on the full plan, with 5 seconds rest and repeat once. Continue increasing the iron retention time until you can hold the iron for a full minute.

TRAINING 2: INTERMEDIATE

These variations are based on repetitions and add movement to the plank.

VARIATION ONE:

10 planks from knee to chest, five on each leg.

10 planks twisted from knee to chest.

10 climber boards.

Repeat this set three times.

TWO VARIATION:

10-sided plank with standing taps, ten on each leg.

5 side plank hips, five on each side.

10 lateral forearm stability ball planks, ten on each side.

Repeat this set three times.

THREE VARIATION:

10 knee strikes on the forearm board.

10 hips on the forearm board, five on each side.

10 board steps, high board to forearm board.

Repeat this set three times.

TRAINING 3: ADVANCED

This advanced bodyweight workout features single arm / leg movement and balance.

8 full pulsating plates, eight on each leg.

8 side planks with knee crunches, eight on each leg.

8 crisp table twists, eight on each leg.

8 push-up side plates, four on each side.

30 second oscillating forearm table.

8 dolphin plank push-ups.

Repeat this set three times.

ROUTINE 4: STABILITY BALL

This workout requires your stability ball, get ready for a core-challenging circuit-based workout.

30-second stability ball forearm board.

15 second stability ball balance board.

10 knee folds with stability ball.

Stability ball lateral forearm plank for 15 seconds, 15 seconds each side.

30 second stability balloon reserve iron.

Repeat this set three times.

ROUTINE 5: BOSU COACH

You’ll work with both sides of the BOSU trainer in this repetition-themed workout that will get him moving and turning.

10 BOSU board walks.

BOSU 15 second lateral forearm plank.

15 seconds on each side.

10 knee to chest of the complete flipped BOSU board, five on each leg.

10 twisted knee to chest of the full BOSU table turned over, five on each leg.

Repeat this set three times.

ROUTINE 6: MEDICINE BALL

This medicine ball workout features a combination of static and moving planks.

8 leg lift medicine ball planks, eight on each leg.

30-second medicine ball table hold.

8 cheetah crunches with medicine ball, four on each leg.

8 medicine ball rolling boards, four on each side.

Repeat this set three times.

WORKOUT 7: WEIGHTS

Perform this set of short planks with weights to strengthen your core while toning your entire body.

12 rows of dumbbell planks, twelve on each arm.

12 dumbbell triceps kickbacks, twelve on each arm.

15 second weighted side plank, 15 seconds each side.

12 chest progress with stability ball.

12 Stability Balloon Air Extensions.

Repeat this set three times.

You are as strong as your core. As a personal trainer, I make basic training a foundation for all of my clients. You can’t get stronger, faster, or better at anything without a strong core, and planks are my favorite move because it’s so challenging and versatile. Don’t forget to share this article on Table exercise!

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