Chris hat ein Workout für dich, das du unbedingt in dein tägliches Calisthenics-Training integrieren solltest: Planks. Acht Minuten mit acht Plank-Varianten: 45 Sekunden halten mit 15 Sekunden Pause pro Plank. Doch bevor wir uns mit der Übung befassen, wollen wir die bemerkenswerten Vorteile einer Plank-Routine erkunden.
Planks aktivieren deine Rumpfmuskulatur effektiver als viele andere Bauchmuskelübungen. Sie beanspruchen den geraden Bauchmuskel (die tiefen Muskeln, die für das begehrte Sixpack verantwortlich sind) und stärken den queren Bauchmuskel (wichtig für die Stabilität der Wirbelsäule). Durch tägliches Planks-Training baust du eine solide Rumpfbasis auf.
Tägliches Planking stützt deine Wirbelsäule, indem es die Rumpfmuskulatur stärkt. Es beugt außerdem verspannten Hüftbeugern vor und trägt zu einem besseren Gleichgewicht bei. Ein angespannter Rumpf ermöglicht es dir, aufrechter zu stehen und den ganzen Tag über eine gute Haltung zu bewahren.
Planks verbessern Ihre allgemeine Fitness, indem sie Ihr Körperbewusstsein stärken. Ihr Körper funktioniert wie eine kinetische Kette, bei der die Bewegung eines Gelenks die Bewegung eines anderen Gelenks beeinflusst. Mit einem stärkeren Rumpf bewegen Sie sich effizienter und nutzen die richtigen Muskeln bei verschiedenen Aktivitäten.
Die Disziplin des täglichen Plankings kann sich positiv auf Ihr mentales Wohlbefinden auswirken. Es vermittelt ein Erfolgserlebnis und fördert die Konzentration, was zu einer gesünderen Denkweise beiträgt. Planks sind kostenlos und nehmen nur wenige Minuten in Anspruch. Sie können sie überall ohne spezielle Ausrüstung oder Fitnessstudio-Mitgliedschaft durchführen.
Konstanz ist der Schlüssel! Um den maximalen Nutzen aus jeder Übung zu ziehen, achte darauf, deine Körpermitte richtig anzuspannen: Spanne alle Muskeln deines Körpers als Einheit an, bleibe stabil und in perfekter Form und achte darauf, dass deine Hüften weder zu tief noch zu hoch hängen. Solltest du irgendwann müde werden, nimm dir eine Sekunde Zeit zum Durchatmen und versuche dann, weiterzumachen. Sollte es dir zu schwer werden oder du Anfänger bist, kannst du immer noch die gleichen Plank-Variationen mit dem Arm auf einer erhöhten Fläche wiederholen. Los geht's!
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Die BESTE Calisthenics-App: Geheimtechniken, Programme und Schritt-für-Schritt-Anleitungen, die Tausende von Menschen getestet haben, um ihre Ziele zu erreichen. Mit dem einfachsten und systematischsten Ansatz zum mühelosen Erlernen aller Calisthenics-Übungen wie Handstand, Muscle Up und Planche. Und das alles finden Sie HIER: https://WWW.THENX.COM
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