Isometric plank

Dayron Echavarria Paneque • 31 de enero de 2021

Everything you need to know about the isometric plank

The plank, one of the most efficient and demanding core work exercises that many people forget. Speaking of abdominal exercises, almost all of them focus on exercises like crunches, lifts, etc., ignoring isometric exercises.

According to several sports and medical professionals, they advise this exercise as rehabilitation, back pain, etc.

Muscles that work on the plank
This isometric exercise activates several muscle groups at the time of its execution (Abdomen, lumbar, glutes, shoulders, forearms, etc).

Achieving good strength in the core will help us prevent injuries and will improve practically any exercise we do, providing us with greater stability.

Precautions when ironing
Special care must be taken with people with spinal deviations or disc problems, thus avoiding this exercise.
Also, caution must be exercised with overweight people because it could cost them a lot to maintain their own body weight.

Types of plate
There are many variations of iron. In this post we will mention the best known and most effective ones.

.Isometric plank with support on the forearms


- Step 1

We lie down on the floor and support the forearms and the balls of the feet and raise the hips. Always contracting the glutes imagining that we are a table. If you deactivate the tension in the buttocks, the hips will lower supporting the entire load of the exercise and increasing the risk of lumbar injury.

- Step 2

We will always try to put the gut, thus we provoke that activation of the abdomen

- Step 3

We have to relax the shoulders and concentrate on making the effort with the buttocks and the abdomen. The forearms should be at the height of the shoulders.

- Step 4

We must push with the forearms to the ground causing this protraction in the scapulae.



Isometric side plank


Step 1

Lying on the floor on your left side, rest your left elbow under your shoulder and your feet flat on the floor one in front of the other.

Step 2

From that position, lift your hips until they are in line with your shoulders.

Step 3

Tuck in the belly to activate the abdomen and hold the position for the indicated time.



Side plank with hip lift


     


Step 1

Follow the same steps for the side plank and, from the starting position (step 3 of the previous exercise), lower your hips slightly below the shoulder line and lift them slightly above that same line.

 

Step 2

A very long course will reduce the effectiveness of the exercise, but a short course will increase the intensity in the obliques.




Isometric iron on hands




Step 1

The posture is the same as the 4-point plank except that the support is in the hands and not in the forearms.




Isometric plank on forearms increased lever




Step 1

The exercise is the same as the first exercise only that we have increased the intensity by increasing the lever.

This iron would be a more advanced level

 

 

 

conclusion

We have already seen that it is a fundamental exercise that should be in all our routines to improve that stability and core strength.

VERY CAREFUL with those people with injuries as it is a very good exercise for the right people.

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