1运动,让你更好的锻炼

很多人和品牌承诺一个秘密和闻所未闻的解决方案,可以立刻让你健康。可悲的事实是,这是唯一参与这些快速修复后不同你的钱包。什么是善意的、secret-searching可能not-yet-in-love-with-the-gym-person做什么?除了不下降的快(昂贵的)解决,你要做的就是开始铺板。

为什么你应该铺板高于一切吗?据总部位于多伦多的私人教练Nathane杰克逊二者:“木板初学者和经验丰富的运动员来说都是非常重要的,因为它教导身体意识和创造稳定所需的所有练习,不仅大电梯。”That's right — it doesn't matter if you're running, doing yoga, lifting weights, sitting at a computer or finding the best deals at an outlet mall all day; if you're not planking, and enjoying the many benefits of doing them, you're not going to be your best. If you start now, you'll be resetting your fitness because no other form of activity (lifting weights, running, playing sports, or doing yoga) can harness and progressively improve core strength, stability, and mobility like simply planking every day. "The plank, when taught and performed correctly, teaches us how to maintain spinal alignment," says Jackson, "which is necessary for every lift ranging from deadlifts and squats to rollouts."

之前下降到地板上,做你认为是一块木板,我们问亚特兰大私人教练肯德尔木头,NASM CPT,的作者核心健康解决方案,他一步一步的建议怎么做是对的。

步骤1:脸朝下躺在垫子上所以你的脚趾,前臂,拳头是握着你所有的重量。你的身体应该创建一个直,plank-like图。创建一个中性(平)脊柱骨盆向前倾斜。

步骤2:使用你的腹肌、臀部和大腿的肌肉。臀部和臀部应该呆在同样的线,确保不凹陷或超出水平上升。不圆的肩膀;保持这个姿势在同时向下看着你的手。

“拿着木板,直到失败(直到你不能保持位置不再)最好的办法是增加你的力量,”伍德说,“但这并不意味着你应该只做一个长板。”Instead, Wood advises holding the plank for as long as you can, but repeating the process ten times, just like you would with any set in the gym. To progressively improve your strength, stability, and mobility, Wood gave us a sampler of his favorite plank variations that you should include in your workouts. "These simple changes to the basic plank will not only make your core stronger and improve your overall health," Wood stated. "They'll also improve your efforts while in motion like running, playing sports, or biking."