Drahtseilerei

Eintrag vom: 15.01.2013.

Military or Dynamic Plank ? Start in a basic plank position on your forearms then press up onto your right hand then your left. You should now be in a full plank.

 

The move: Start in a plank with your forearms on the ground. Roll your hips back like a dog tucking its tail. Then dig your elbows and toes into the ground and pull them toward the middle of your body.

 

The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank a person begins in the push-up position and then extends the arms or hands as far forward as possible.

 

While maintaining the plank position rock yourself forwards by pressing your toes into the ground until your shoulders move past your hands (or elbows if you?re resting on your forearms) and then rock back until your heels move past your toes.

 

The plank press is a challenging bodyweight exercise that combines two familiar positions: the high plank and the forearm plank. Instead of holding one position you move from your hands to your forearms and then press yourself back up.

 

Place your hands where your elbows were so that your hands are directly under your shoulders in high plank. Return to the forearm plank position by slowly bending one arm and then the...