Tablet Bracing is a popular sport all over the world! It is also recognized as the simplest and most effective way to train core strength!
Core strength: A “ability” produced by the coordinated cooperation of multiple muscle groups in the body.
This ability is mainly exerted when the body resists gravity (external force), allowing the body to maintain the stability of the posture (structure) (resistance to movement), and maximizing the output of body use (movement) benefits. (strength).
Because it does not require any equipment or space, and it can be done anytime and anywhere! Planks are popular around the world!
There are many variations of plank support. Through some changes, increasing the difficulty or increasing the fun can help us obtain better training results! Common ones include one-hand support, one-leg support, rolling support, side plank, etc.!
Today I will introduce to you how to use medicine balls to perform plank training!
Medicine balls provide you with instability and are a great variation on the difficulty of some regular planks!
Normal version
Choose a soft medicine ball, then support your elbows on the medicine ball, paying attention to keeping your body in a straight line (spine, pelvis, and shoulders are in a neutral position)
During the entire movement, tighten your buttocks and tighten your arms. Tighten the abdomen, do not let the body deviate (slump the waist, arch the back) and do not flex or extend the hip joints
Version 2: Add shoulder joint flexion and extension movements
The basic movement requirements are the same as the traditional plank. The addition of shoulder joint flexion and extension will test your strength. Shoulder stability and lumbar pelvic stability will also be further challenged!
Version 3: Add shoulder rotation!
The action demonstration is as follows
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Add a shoulder rotation to the medicine ball to increase the difficulty! Anti-rotation or lateral flexion core strength!
Be careful to keep the spine and pelvis stable and neutral throughout the process, and avoid lateral flexion, rotation of the trunk, and pelvic tilt