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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