Forearm support
The forearm support ( English plank ) is a sporty self-weight exercise that is part of functional gymnastics , especially back training . Used correctly, it strengthens a large part of the body, especially the anterior and posterior core muscles .
execution
The position is similar to the push-up position , but the arms are not stretched out, but serve as supports. The forearm support is performed as follows: From the four-footed position, the forearms are supported parallel to each other. The hands point forwards or inwards. Then the legs are stretched backwards so that the legs, pelvis and upper body form a line. The spine is then straightened lengthways, the head can be seen as an extension of the spine. The body weight is distributed over the toes, forearms and hands. A 10-second hold and multiple repetition is often recommended.
Frequent mistakes are the posture of the head, whereby the head is either brought too strongly into the neck or brought too strongly towards the chest, as well as the hollow back .
application
The forearm support is a standard exercise in functional gymnastics, yoga , pilates and various martial arts . It is also used in therapy and rehabilitation.
variants
Extended forearm support
Lateral forearm support
Variant of the lateral forearm support
With medicine ball as a difficulty
- Lateral forearm support: Is carried out on the side of one arm as a support surface, with the torso and arm forming a 90 ° angle.
- Extended forearm support: In principle, the starting position of the push-ups is held, but in such a way that the arm and torso form a 90 ° angle. The weight is on both hands and the forearm is not used at all, which is why the term is misleading.
- On a bench, medicine ball or exercise ball: the devices can be used to make things more difficult as well as to simplify.
record
The US ex- Marine George Hood holds the world record in forearm support , who held the plank for eight hours, 15 minutes and 15 seconds. At the time of the record, which is also recorded in the Guinness Book of Records , he was 62 years old. He broke the previous record held by a Chinese police officer by 15 minutes. Hood held the record back in 2011, at one hour 20 minutes and 25 seconds.
Web links
Individual evidence
- ↑ Forearm support - trains the whole body . In: Brigitte . July 30, 2007 ( brigitte.de [accessed April 1, 2018]).
- ↑ Forearm Support - Planking exercises for your workout . In: Day training . November 14, 2014 ( daytraining.de [accessed April 1, 2018]).
- ↑ Exercise: The forearm support - Functional and effective! In: trainingsworld - the sports expert portal . May 11, 2012 ( trainingsworld.com [accessed April 1, 2018]).
- ↑ Michael Higgins: Therapeutic Exercise. From theory to practice . FA Davis, 2011, ISBN 978-0-8036-2521-1 , pp. 169 (English, limited preview in Google Book Search [accessed April 1, 2018]).
- ↑ Kerstin Kraska-Lüdecke: Leg and bottom training for every day . Compact-Verlag, 2008, ISBN 978-3-8174-6446-3 , p. 34 ( limited preview in Google Book Search [accessed April 1, 2018]).
- ^ A b Adam Campbell: The Men's Health Muscle Book. Visibly slim, strong and sexy in just 4 weeks . Südwest, 2010, ISBN 978-3-641-55617-4 , pp. 280 ( limited preview in Google Book Search [accessed April 1, 2018]).
- ↑ Policeman planks for eight hours. In: BBC.com. Retrieved April 1, 2018 .
- ^ Jade Scipioni: 62-year-old ex-Marine used this mental trick to plank for 8 hours — and set a world record. CNBC, March 2, 2020, accessed June 29, 2020 .