reverse plank exercise延伸文章資訊，搜尋引擎最佳文章推薦
1. How To Do The Reverse Plank
How To Do The Reverse Plank ... Start by sitting on the floor with your legs out in front of you. Put your hands on the ground palms down just behind and outside ...SkiptomaincontentareaAdvertisementSignupforourdailynewsletterNewsletterCloseSignmeupSectionsAdvertisementTrendingHowToDoTheReversePlankExercisesThisplankvariationisthebridgetoabetterbackfacebooktwitterpinterestNickHarris-Fry17Feb2017AdvertisementTheClassicPlank30-DayPlankChallengeSidePlankReversePlankPlankJackBodySawPlankShoulderTapWalkingPlankSupermanPlankRKCPlankIt’sastoryasoldastime.Youstartoffplankingtheclassicway,andforwhile,it’senough.Butafteracoupleofweeks,youstarttowantmore.Youseenew,excitingplanksallaroundyouandwonderwhyyoucan’tgetapieceofthataction.Luckily,youcan,startingbyreversingtheplankprocessentirely.Buildingthereverseplankintoyourexerciseregimewillhelpensurethatnoneofyourcoremusclesgetofflightly.ReversePlankBenefitsLikeallplankvariations,thereverseplankisanexcellentwaytostrengthenyourcore.It’sespeciallygoodforthemusclesinyourlowerback,yourhamstringsandyourglutes,butifyouareproperlybraced,yourabswillalsofeelthepinch.Ifyouhavelowerbacktroubles,aproperlyperformedreverseplankcouldeasethepainbystrengtheningthecoremuscles.However,ifyou’renotdoingitrightandfeelbackorneckpainduringtheexercise,startwithaneasiervariationfirst,likearegularplank.HowToDoTheReversePlankStartbysittingonthefloorwithyourlegsoutinfrontofyou.Putyourhandsonthegroundpalmsdownjustbehindandoutsideyourhips.Thenpushupandliftyourbodyuntilitformsastraightlinefromheadtotoe.Keepyourarmsandlegsstraightandbraceyourabs.Justaswitheverytypeofplank,don’tletyourselfdroop.Ifyoucan’tholdthepositionfor30seconds,trysupportingyourselfonyourforearmsratherthanwithstraightarmsatfirst.Asaggyplankisofnobenefitatall.ReversePlankVariationForthosewhowanttoaddalittlemoreactivityintotheirworkout,youcaneasilytransitionfromthereverseplankintoasetofstraightbridges.Itinvolvesthesamepositions,butinsteadofholdingyourbodyupintheplankpose,youkeepthrustingupanddow
2. How to Do a Reverse Plank and Strengthen Your Core Muscles
ChallengeYourCorebyDoingReversePlanksMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS—WrittenbyKellyAiglon—UpdatedonSeptember18,2020Strengthenandstretchyourshoulders,arms,upperback,legs,glutes,andwristsallinonego.Getreallyintunewithyourbodyhere.Payattentiontoareasthatareextratight.Toosoretoholdfortwominutes?Takeabreakandfoamrollthoseareasinstead.Duration:Holdfor30secondsandcomebackdowntorestforafewseconds.Repeatfortwomoreminutes.Instructions:Beginbysittingonthefloorwithyourlegsextendedinfrontofyou.Bringyourhandsseveralinchesbehindyourhips,androtateyourpalmssoyourfingertipspointtowardyourtoes.Externallyrotateyourupperarmsasyoupressyourhandsdownfirmlyintothemat,thendrawyourshoulderbladesintoyourbackandallowyourchesttolift.Onaninhalation,pressyourhandsandfeetdownandliftyourhipstowardtheceiling.Worktowardpressingthesolesofyourfeetintothefloorwhilekeepingyourlegsstraightandtaut.Onceyou’recomfy,youcanslowlyreleaseyourhead.Allowittodropback,andholdthereforupto30seconds.Torelease,slowlyloweryourhipstothemat.Tomorrow:Doubleupontheplankinggoodness.KellyAiglonisalifestylejournalistandbrandstrategistwithaspecialfocusonhealth,beauty,andwellness.Whenshe’snotcraftingastory,shecanusuallybefoundatthedancestudioteachingLesMillsBODYJAMorSH’BAM.SheandherfamilyliveoutsideofChicago,andyoucanfindheronInstagram.LastmedicallyreviewedonFebruary11,2019MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS—WrittenbyKellyAiglon—UpdatedonSeptember18,2020Readthisnext7ReasonsWhyILiftHeavy(AndYouShouldToo)MedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDEIfyouusuallygoforthe5-pounddumbbellsatthegym,itmightbetimetoupyourgame.Herearesevenreasonstoliftheavy.READMOREPainReliefExercisesforMeralgiaParestheticaMedicallyreviewedbyGregoryMinnis,DPTMeralgiaparestheticacancausedebilitatingpainortinglingandnumbness.Researchsuggeststhatthesethreestretchingandstrengtheningexercises…READMORE10ExercisestoToneEveryInchofYourBodyMedicallyreviewedbyJakeTipane,CPTWe’veroundedupthe10bestandmostpowe
3. How to Do a Reverse Plank: Techniques, Benefits, Variations
The reverse plank exercise is an often-overlooked exercise that is great for the core. It targets the posterior muscles (those along the backside of the body), but ...YourPrivacyRightsVerywellFitandourthird-partypartnersusecookiesandprocesspersonaldatalikeuniqueidentifiersbasedonyourconsenttostoreand/oraccessinformationonadevice,displaypersonalizedadsandforcontentmeasurement,audienceinsight,andproductdevelopment.TochangeorwithdrawyourconsentchoicesforVerywellFit.com,includingyourrighttoobjectwherelegitimateinterestisused,clickbelow.Atanytime,youcanupdateyoursettingsthroughthe"EUPrivacy"linkatthebottomofanypage.Thesechoiceswillbesignaledgloballytoourpartnersandwillnotaffectbrowsingdata.ListofPartners(vendors)Weandourpartnersprocessdatato:Activelyscandevicecharacteristicsforidentification.Useprecisegeolocationdata.Storeand/oraccessinformationonadevice.Selectpersonalisedcontent.Createapersonalisedcontentprofile.Measureadperformance.Selectbasicads.Createapersonalisedadsprofile.Selectpersonalisedads.Applymarketresearchtogenerateaudienceinsights.Measurecontentperformance.Developandimproveproducts.ListofPartners(vendors)IAcceptShowPurposes
4. How To Do A Reverse Plank
SearchAboutWomen'sHealthSubscribeSex&LoveRelationshipsWeightLossKetoHealthFitnessFoodBeautyLifeHoroscopesValentine'sDayMother'sDaySummerGiftGuidesStyleVideoVision21WHPromotions&EventsWHMHFitnessEquipmentNewsletterFollowFacebookTwitterGoogle+PinterestInstagramYoutubeWinUnitedStatesUSUKEspañaNederlandJapanDoNotSellMyPersonalInformationEditions:USUKEspañaNederlandJapanSubscribeSignInMyAccountSignOutTypekeyword(s)tosearchToday'sTopStories1ShayMitchellTalksAboutLifeAsANewMom220CoolWaterSportsYouShouldTryThisSummer3SmokedSalmon,Watercress,andYogurtOmelet4ThisKettlebellWorkoutWillTightenYourAbsUp5The15BestSunscreensForAcne-ProneSkinKathrynWirsingMeghanMarklebeingdubbedaduchess,leggingswithpockets,hardseltzer—there’snothingbetterthansomethingyoualreadylovegettinganupgrade.Reverseplanksareessentiallythenextlevelofeveryone’sfavoritebootybuilder,glutebridges.Theyrequiremorestrengthfromyourcore,hipextensors,andbutt—onceyou'rethere,though,getreadyforpeachperfection.HowToDoAReversePlankHowto:Startbysittingontheground,andpropyourselfuponyourhands(hardest)orforearms(easier).Keepyourelbowsinlinewithyourshouldersandfingersfacingtowardyourfeet.Extendyourlegsoutinfrontofyou(harder)orbendyourknees(easier).Raiseyourhipssoyourbodyformsastraightlinefromanklestochest,andholdfor5to30seconds.Thereverseplankprimarilytargetstheglutesandhamstrings.Reps/setsforbestresults:Beginwithshortholdsof5to10seconds,workingyourwayuptolongerholdsovertime,advisesLosAngeles-basedexercisephysiologistRachelStraub,CSCS,authorofWeightTrainingWithoutInjury.Ifyourhipssinktotheground,that’sasignyoudon’thaveadequateglutestrengthyet,andneedtostartwithsomefoundationalmoves,likeclamshells,lateralbandwalks,glutebridges,andsquats,sheadds.Butgenerally,youwanttoaimfor8to12repsfor3setsofreverseplank.Ifyouaredoingotherbuttexercises,justdooneset,Straubsays.Formtips:Paininyourlowerbackmeansyou’reextendingatyourbackratherthanyourhips,whichcanoftenbetheresultofweakglutemuscles,inwhichcase,dropdowntothefoundationalmovesmentionedabo