Who doesn't want a strong core!?
Strong Abs, Strong Core - That's what it's all about.
So we have a PLANK CHALLENGE for you!
Everyone knows that a plank is a great full body movement
it gets your core, gets your back, gets your shoulders.
But there's a lot we can do to the plank to make it more interesting
more effective, really burn more calories!
My name is Amina Khan, this is my husband Zohair
and we are ready to show you a dynamic way to build a strong core.
So Zohair is going to show perfect plank position
and I'm going to give you four variations of the plank to wrap into this challenge.
Are you ready?
"I'm ready"
Alright, so we're going to start off with the plank, Zohair is going to
head down to the floor. So, the plank is a great move, it's really
a full body exercise. But you got to be doing it right.
So we are going to start off with your most basic plank, which we call
an elbow plank. So if you'll notice, Zohair's shoulders is right over his elbow.
His hands are up in the front. They can be clasped.
If you want to make it a bit harder, you can actually put your fist apart.
That's even harder.
So you can pick whatever you want up here, you can clasp the hands.
Then he is just going to take a big step back with his feet and come into the plank.
Now he is doing a very strong plank and I want to tell you why.
"I can hold it"
"Can you hold it?"
"By the way, do you know what the world record is for the longest plank in the world?"
"Umm, I know that you probably have it"
"It's 4 hours, and 28 minutes, so this is nothing"
So, here notice first that his core is lifted. So he is not sagging down.
"If you want to sag down Zohair"
A lot of people sag down, and he's not lifting up.
"So if you want to lift up"
A lot of people do this as well. So even when you get tired, I want you to
focus on form. So if you are tired and you are losing form
it is better to tap the knees than to start dropping your back or lifting your back.
If you were to put your hand on your stomach when your in a plank,
it should be tight and strong and, if you're not used to planks, it should be vibrating.
So then we come back here. Here's a little cue. I want you to picture your knees
the back of your knees, shooting up to the ceiling.
Really nice and strong! That helps keeping your whole body straight
Knees are all the way up to the ceiling. And last form,
"I'm almost done here Zohair"
Is his heels. You want to picture your heels are kicking back into the wall behind you.
"So push those heels back just a little bit"
"Now, just quick Zohair, if you can hop onto your hands."
So, right there he did a smooth transition. He's in a full plank.
Notice a bit, his shoulders have come back
"Let's just shift you a bit forward Zohair"
Knees up, chest up. So, Zohair is in a strong plank.
Now this is the ULTIMATE test of a plank.
"So, Zohair just hold it right here."
I have a glass of water, so, just picture this. If I was to put this glass of water
right there, it's...
"Push, push, push, up a bit!"
So that glass of water is not going anywhere. It's strong and stable.
You guys should picture a glass of water on you when you are doing your plank.
"Very nice job Zohair! Alright I took off the water you can tap it down"
"Very nice!"
So, that's just your plank. Now a lot of people they're like,
'Oh yeah, I can do plank for a couple minutes', which is great!
Always work on making your plank longer and stronger.
Now we're going to add some variations.
"Are you ready for this?"
"I'm ready as I'll every be"
So here's my challenge to you!
I'm going to show you four variations
and I challenge you today, to do 25 of each! So you are going to do
a total of a hundred planks, right?! Very cool.
Okay, so, this is a simple plank UP DOWN.
So you're going to start an elbow plank.
"Strong plank, good, beautiful. And now you're going to push up onto your hands"
Awesome, so now he's back up. So this is the UP PLANK.
"Now come back down to your elbows. Down. Down. Nice!"
"And, now back UP. UP. UP."
So this is a simple up and down
"You can do a couple more"
This transition, you want to really make sure you are pushing your core up.
"Nice, nice"
So that's a plank up down, great variation.
So there's variation number one. Each time you go up,
each time you go down, that counts as one.
So you can do twenty of those for this challenge.
"Are you good?"
"Yes"
Okay, next variation you're going to come back down to your elbow plank
Step out those legs. Hold the strong plank.
This one is very challenging. He is going to keep his hips stable
and reach with one hand out.
"Reach, and down. Good. Now reach"
Now key that he is doing, he is keeping the hips strong. That's the challenge here.
To not twist with the hips, keep the hips stable.
"Good. One more and you can tap down."
"So that was challenging right?"
"Yes it was hard"
So that's really, really effective plank move.
You can hold that, try and do 25 reaches and that's really going to be
challenging your core. Really keep those hips straight.
Alright, so we are on to variation number three.
Again, this is a really nice way to incorporate more full body movement
is you're going to be in a plank and we're going to step out each foot.
"So you are going to come into a full hand plank Zohair"
"Zohair you're just going to tap one leg out to the side to the floor, and back in"
This is just a nice moving leg plank,
"In, and out, and in"
So this is a really nice way to add some movement in with the lower body
and that's a really simple, nice easy plank.
"Alright, you can tap those knees."
I have one last one this is the hardest plank version that I've got
The fourth one we are adding a bit of plyometrics into your plank.
So 'plyo' is when you add a little bit of air into the movement
"So Zohair you are going to be on the floor in your plank and you're going to do a plank jack"
"So you're going to be jumping the feet out and in. Nice! Nice, good!
So here on that plank jack, it's not a problem if your hips actually
lift a little bit in that jump. So he is really getting a little bit of cardio here
and if you do 20 of these, you'd be spent.
"Alright, you can tap those knees."
"Very nice job!"
So those are my plank variations for you we've got your plank, you can
do it on your elbows or on your hands, depending what feels comfortable.
You know, if your wrists start to hurt you can go onto your elbows
Comment below and let me know how that challenge went for you
no matter how many numbers you were able to stack up. Let us know down below!
And let us know what other future episodes you would like to see. What
other exercises you'd like us to cover.
So, that's it for the Amanah Lifestyle show for now
But I've prepared a FREE eBook for you to keep learning how to exercise
at home with my TOP 10 FAT-BURNING Cardio Exercise eBook
so you can start burning fat and getting fit faster
with exercises that are suitable for ALL activity levels!
Remember to check out your free gift that's waiting for you
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