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Abdominal and arm training uses the plank position to work the triceps



If you think that many dramatic, swinging movements are a good workout, think again. When you perform basic dumbbells such as curls, raises, or setbacks, efficient movement is the name of the game.

"The problem with the classic triceps kickback is that people use far too much shoulder impulse to start the movement," says Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. "We will introduce you to the one arm forearm plank and solve this problem with a resistance band."

The Benefits of Positioning the Triceps Finisher are Twofold: You Will Be Forced to Hold Your Position Your shoulders are stable and your core is exposed to a great challenge at the same time.

"From the nuclear perspective, a ton of anti-rotation is built in, both because of the one-armed plank position and because of the resistance band," says Samuel.

WODFitters Stretch Resistance Bands

"To hold the position, you need to maintain whole body tension, which means that you inherently fall into an immaculate kickback home position while your lats and rhomboids are locked to the working arm and you get a nice pressure on your tris with each repetition. "

To perform the exercise, you need a practice band and a low anchor to which you can attach it like a squat stand. Samuel stresses that you should use a light band, as a heavier option can discard your position and turn your plank into a "massacre". If you do not have a tape on hand, you can try this option at WODFitters.

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			<span class= Men's Health / Eric Rosati

  • Attach the resistance band to an anchorage point at knee height 19659011] Step into a forearm plinth position in front of the anchor, hold the end of the band in one hand and hold up the elbow.
  • Press your abdomen and buttocks to get the correct plank position (see video below)
  • Push your triceps to pull the band back and make one straight Line up with your arm.Turn the tape back to its starting position.

    Having difficulty holding a plank? Watch this video to check your shape. 19659015] The planks provide for core fixation, shoulder stabilization, and one further position control: You also keep your chest in place. "It's really easy to do kickbacks to open your rib cage. "says Samuel." This can not happen here because the plank position forces your abdominal muscles to close your rib cage. Again, you are creating the perfect position to kick back and cleanse and activate your triceps more effectively. "

    Try 3 sets of 10 to 12 reps per arm For more tips and routines from Samuel, see our full review Eb and Swole Workouts If you want to try an even more engaging routine, consider the program of Eb's New Rules of Muscle .


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