Hi guys, Welcome to the Advanced Video Search Engine, and you are watching 3 Simple Tricks to Perform the PERFECT Front, Side and Reverse Planks Every Time. That video is uploaded by The Ripped Grandpa at 2018-10-05T13:00:00-07:00. We are promoting this video only for entertainment and educational purpose only. So, I hope you like & enjoy it. [03Jm1Cs-1I4]
| Name | 3 Simple Tricks to Perform the PERFECT Front, Side and Reverse Planks Every Time |
| Video Uploader | Video From The Ripped Grandpa |
| Upload Date | This Video Uploaded At 05-10-2018 20:00:00 |
| Video Discription | Coach Dan shares his quick and easy “Perfect Plank Solution” so you can burn more calories. How ANY Man or Woman OVER 40 Can Shrink & INCINERATE “Stubborn” Fat Cells in 12 Minutes FLAT: http://gl12.net/yt3plankstricks Now let's get into this. Now here's the thing. Your plank, what is it all about? Your core, from the top of your peck all the way to the bottom of your glute is all your core muscles. When you're engaging your core, you are engaging up to 600 plus muscles all at 1 time. What happens with that? A big equal sign means maximum fat loss, maximum core activation, and maximum muscle activation, where you then in turn get in the best shape of your life. So you've got to be performing your planks in the proper way. Now, I'm going to start with a front plank first, OK? I'm going to show you a couple views, so I'll go around. When you're doing your planks, 1 of the biggest things that I see as a problem that people do is they join their hands together and go into a plank position just like this. What else do they do? They dip down with their hips, or they push up on their hips. First off, this is wrong OK? Why? Because you're cheating. You should be using individual arm and arm and shoulder and shoulder and not bridging your weight, so that you're not be in even on out the stress on the left side of your body and the right side of your body, so that your core is actually working evenly. So I want you to separate your hands. Put your hands in a fist. Separate your hands. Put them exactly in front of your shoulder. Put your feet together for hard, feet out if you want easier. Intermediate would be a little more in, just like so. Now with that being said, your body should be in a tabletop position, just like a surfboard no dipping, no pushing up. It should be completely straight. Now, how do you do to perfect plank? You should if you're a beginner, do 30 seconds. Intermediate, 45 seconds, and advanced should be one minute or more. OK? Now, side plank position. Let's go into a side plank position. Side plank position, elbow should always be directly under your shoulder, OK? If it's out here, or if it's up here, and you're sitting with your body in the middle, that is really bad on your rotator cuff, and you can injure yourself, OK? Once you go into position, just like so, now that's a lot of stress on your shoulder. Your feet, what do you do with your feet? Put your top leg to the front. Put the bottom let to the back. Point your toes. Heel right to toe, then go up, push up by using your hand. If you're overweight, it's OK. Push up like this. Use this hand to assist. Again, this elbow has to be directly under your shoulder. Then for an assist would be the hand right here in front of your chest. If you are intermediate, you can raise your hand up on your hip, and if you are advanced, you put your hand up in the air just like so. That is the perfect side plank position. Last 1 and the most difficult 1 is the reverse plank. Now why is this important? Lower body and lower back is all about right here in your L4 L5 area. If you want to stretch those muscles help your lower back, this is a great 1. Now when you do this, you cannot have your hands behind your shoulders. You can't have them in front of your shoulders. You need to have them even with your shoulder where your hands go, OK? Also not to far out. Bring it back right under your shoulder in position just like so. OK now, you see this dip I have going on here, this is not proper. OK, you have those hips all the way up. You should look at the sky, not at yourself in the mirror. I know you look great, but don't be looking at yourself in the mirror. Go up just like this. OK, and hold this like I told you, 30 seconds for a beginner, 45 seconds for intermediate, and then 1 minute or more for advanced. And you're going to do 3 to 4 rounds of each 1 of these I just showed you. So for perfect planking, that is what you're going to do. Remember the cues of what I told you and how long you should be exercising with these exercises. Now, here's the thing, are these going to help you lose belly fat down here, lower, upper, and make your abs pop? They will help tremendously. And these are moves that you should be doing it you're over the age of 35. 1 thing, though, you know the protocols that go with these moves to help you get the dream body that you desire, well you're in luck today. Now if you are ready, only if you are ready, I have something for you that is called over 40 ab and flat belly solution that took years to develop and is helping hundreds of thousands of people around the world like yourself if you're over the age of 35. If you're like me, 44 years old, and you're looking to keep that dream body, and you need a system that is exactly laid out for you, the blueprint to you those abs or that flat belly, well, it's called the over 40 ab and flat belly solution, and it's at this link. 03Jm1Cs-1I4 |
| Category | Howto & Style |
| Tags | Planks | Core muscles | Individual arm and arm and shoulder and shoulder | Tabletop position | Overweight | Exercises | Lose belly fat | Tremendously | Protocols | Over 40 abs | Get lean in 12 | Six pack abs |
