Core strength training: Three one-handed plank variations

Plank support is a sport that is popular all over the world! It is also recognized as the easiest and most effective way to train core strength!

　　Core force: a "ability" generated by the collaboration of multiple muscle groups in the body.

　　This ability is mainly used when the body fights against gravity (external force), so that the body maintains the stability of its posture (structure) (anti-movement), and maximizes the output of body use (movement) benefits (force).

　　Because no equipment or space is required, and it can be performed anytime and anywhere! Plank support is widely used Welcome to the world!

　　There are many variations of plank support. Through some changes, increasing difficulty or increasing interest can help us achieve better training results! Common ones include one-handed support, one-legged support, rolling support, side plank, etc.!

　　Today I will introduce several variations of one-handed support

　　The single-handed plank supports increase the unstable factors of rotation, which can help us train anti-rotation core strength!

　　Action 1: One-handed support + rowing action!

　　1. Choose A stool or box, then support one elbow, grab the dumbbell with the other hand, and form a plank support preparatory position! Pay attention to keeping the body in a straight line (the spine and pelvis and shoulders are in a neutral position)

　　2. After stabilizing, one hand performs the dumbbell rowing movement, the speed should not be too fast, and then slowly put it back to the starting position. Change to the other hand to do the rowing movement. Alternate with each other

　　Do not let the body be offset or rotate the hip joint during the entire movement.

　　Action 2: One-hand support + arm flexion and extension movement Do

　　Preparing posture is the same as the movement, pay attention to keeping the body in a straight line, and then performing the arm flexion and extension with one hand to train the back of our arm!

　　Action 3: One-handed support + reverse bird

　　The other steps are the same. Change the spare hand to perform reverse bird action to exercise our shoulder horizontal abductor muscles (the back of the deltoid muscle and the middle back)

　　Core control stability: During the entire movement, do not allow the body to be offset or rotate the hip joint.