Планкът е едно от най-популярните упражнения за корем и в същото време едно от най-неправилно изпълняваните. Вижте най-често повтаряните грешки при неговото изпълнение.
Грешка №1(горе вляво): Тазът е повдигнат високо и планкът придобива формата на ‘колиба’. Изпълнено по този начин, упражнението не натоварва дотолкова мускулите на корема, което му е основната цел.
Грешка №2(горе вдясно): Тазът остава завъртян напред и това премества натоварването от корема към долната част на гърба. Макар този вид изпълнение да е по-труден от първия, отново се губи фокусът на упражнението, а именно натоварването на коремната мускулатура.
Правилно изпълнен планк: Най-важното условие е тазът да е завъртян назад. Други съвети, които помагат на някои хора са 1. стягане на предните бедра, задника и корема; 2. дърпане на лактите ‘надолу към краката’; 3. стягане на глезените в позиция ‘контра-шпиц’;
[1] How to do a perfect plank. FB/Myolean Fitness, <https://www.facebook.com/myoleanfitness/photos/a.1115264618544189.1073741828.981832018554117/1595515060519140/?type=3&theater>
[2] How to do the perfect plank. Retrieved from theguardian.com, <https://www.theguardian.com/lifeandstyle/shortcuts/2017/oct/18/how-to-do-perfect-plank-exercise>
[3] “Plank technique”. Retrieved from static.toiimg.com, <https://static.toiimg.com/photo/msid-53300711/53300711.jpg?43410>
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From scenic drives along wildflower-dotted coasts to routes that help you learn more about America’s history, the following U.S. road trips allow you to enjoy the detours as much as the final destination. No matter your mode of transportation—be it van, RV, motorcycle, or four-door sedan—these are 21 of the best road trips in the nation to consider. Big Sur is one of the biggest reasons that driving California Highway 1 is a bucket list experience. It makes for a great weekend getaway from San Francisco (or a longer road trip from So Cal). If you are ready to escape the city for the coast, it is time for a road trip down to Wilmington, North Carolina and Wrightsville Beach. The six-hour drive is long but then there is plenty to do on the Carolina coast once you arrive and this road trip gives you a chance to figure out your favorite beach.
Jurge · May 25, 2023 at 8:10 pm
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