{"id":43014,"date":"2017-10-09T03:00:51","date_gmt":"2017-10-09T01:00:51","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-trx-plank-2\/"},"modified":"2017-10-09T03:00:51","modified_gmt":"2017-10-09T01:00:51","slug":"tutorial-trx-plank-2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-trx-plank-2\/","title":{"rendered":"Tutorial: TRX Plank"},"content":{"rendered":"

WHAT<\/h2>\n

The TRX Plank<\/a><\/span> is a functional core exercise<\/strong>, that targets the entire abdominal wall, low back, and upper body. It is an advanced version of the basic Plank exercise<\/strong>, which should be mastered first.<\/p>\n

HOW<\/h2>\n
    \n
  • Start in a kneeling position in front of the TRX. Place your feet in the foot straps.<\/li>\n
  • Lean forwards and rest your weight on the forearms, keeping the elbows close to the sides.<\/li>\n
  • Engage the core and lift the knees off the floor.<\/li>\n
  • Hold this position and breathe freely for time.<\/li>\n
  • Training tip \u2013 squeeze the shoulder blades together to prevent the shoulder rolling forwards. Don\u2019t allow the hips to drop below the shoulders.<\/li>\n
  • Training progression – add a movement challenge by bringing the knees to wards the chest, and then returning to the start position. This version can be performed for reps.<\/li>\n<\/ul>\n

    WHY<\/h2>\n
      \n
    • The TRX Plank further adds instability to the basic Plank exercise, requiring greater core engagement<\/strong>. Because the feet are now suspended, there is less contribution from the leg muscles, and more from the upper body.<\/li>\n
    • Learning to engage the core in a neutral spine position<\/strong> may offer more functionality, compared to traditional ‘crunch’ type movements.<\/li>\n
    • For most of our daily lives, the spine is in a similar position, so the ability to stabilize in this position<\/strong> is important, especially when we load the body (eg. Carrying, lifting, etc).<\/li>\n
    • Skillful execution<\/strong> of the Plank also requires an ability to ‘set’ the shoulders – ie. squeezing the shoulder blades together slightly. Not only does this protect the shoulder joint<\/strong> during loaded movement, It\u2019s also a good postural habit and should be regarded as an important contributor to core stability<\/strong>.<\/li>\n
    • If your shoulders start to roll before the core muscles fatigue, stretch out the chest before performing the Plank.<\/li>\n<\/ul>\n