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Try the bear plank exercise for a better core workout

Your standard plank is weakening, but we have a solution: the bear plank. Navy SEALs and elite athletes use this grizzly variant for greater muscle activation. Are you ready to rip your core apart?

Get on your hands and knees, hands under your shoulders, knees directly under your hips and flat in line with your wrists and back. Squeeze your abs and lift your knees slightly off the floor. Hold for 20 seconds.

It’s a move that does more than just bust your abs, recharge your hips, quads, and shoulders, and provide more transference to daily activities. “It’s more functional and dynamic,”

; says trainer Joe Sakoda, CSCS, better known as Da Rulk. “A firefighter often has to be in a crawling position. You must be able to hold and hold this position, often while holding the equipment. “

By moving your hands and feet closer together, you create a stronger base while activating more whole body muscles. Your knees and hips are bent at right angles, mimicking the position of a lower squat, and cheering on your quads and hamstrings. It’s a full-body iso-hold that improves the core strength of the real world in seconds.

Get off your couch and hold a 30-second bear plank to wake up a sleepy core anytime, or do three 20-second bear planks as an abdominal primer for an intense workout. Best of all, you can learn the movement in minutes. Just follow these instructions.

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Flat back

      Keep your back parallel to the floor all the time, squeezing both your stomach and back muscles together. Imagine you have a glass of water on your back (or better yet, have a friend place one there). Turn in the wrong direction and it will spill.

      Buttocks live

      A bear plank mimics a squat, and much like a squat, you need to squeeze your glutes. This will also open your knees slightly, which will put you in a more sporty position.

      Bear Plank Curtis Shannon, cscs

      Kat savoy cabbage

      Kneel off the floor

      Your knees should be an inch off the floor and shiny parallel to the floor. This helps keep your back flat, and it gets your quads moving too. Your knees should be just below your hips and line up with your wrists.

      Relax your elbows

      You might be tempted to lock your elbows. Do not do it. Bend them slightly and flex your triceps so that your arms act as shock absorbers for your torso. Your wrists should be just below your shoulders. This also prepares you to crawl forward (and yes, that can blow your abs too).

      Improve your bear training

      Once you’ve mastered the bear plank, these moves can help you improve it.

      Bear cable row

      Put a pulley on a low angle and a bear plank in front of it. Grasp the handle with your right hand and extend your arm. Pull your core tight. Bend at your elbow and shoulder and pull the handle onto your right shoulder. Pause, then back to the start. This is 1 rep; Do 3 sets of 8-10 per side.

      Bear Renegade Row

      Assume the bear plank position and put your hands on dumbbells. Pull your core tight and pull the left dumbbell toward your chest. Keep your back flat while doing this. Lower and repeat
      The other side. This is 1 rep; do 3 sets of 8 to 10.

      A version of this story originally appeared in October 2020 by Men’s Health, entitled “Bear Down!”

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