Novi plank izazov teško će izdržati oni koji nisu u formi

Da biste uradili ovaj test "ubicu", kako ga naziva Samuel, potrebni su vam zid i mala traka otpornosti za stopala.

"Polazna pozicija je plank s nogama naslonjenima na zidu. Ukoliko ne pritisnete agresivno vaše pete o zid, počet ćete kliziti", upozorava Samuel.

Na stopala stavite traku otpornosti i kada se pozicionirate u plank s nogama na zidu, počinjete raditi vježbu, odnosno novi izazov. Potrebno je da razvlačite traku naizmjenično savijajući koljena prema stomaku.

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Been playing for awhile with this underrated-hard workout finisher wall plank challenge. The game: 3-5 second wall high plank hold 5 banded knee drives right knee 3-5 second wall high plank hold 5 banded knee drives left knee Rest a min. 2-3 rounds at the end of your workout (for added challenge, do 2 sets per leg in each round, which is what I’m trying to do in the vid). ************************************* The wall plank starting position is what creates the challenge: if you aren’t super-rigid and aggressively pressing your heel into that wall, you slide (when I hit the second set, I slack off and you see me almost lose the wall). Your glutes and much of your posterior chain winds up heavily occupied pushing into the wall. That prevents two common plank flaws from happening: during the knee drives, I can’t tilt my pelvis forward, and I can’t break lower back form. (The band also insures you have to press your foot into that wall...) Your mileage will vary a bit on this one based on the wall. Bricks will be easier (more grippy), wall like I’m on or wallpaper super-tough. Have fun with this one! #fitness #training #abs #absworkout

A post shared by Eb Samuel (@ebenezersamuel23) on Jul 26, 2018 at 3:56am PDT

Detaljan prikaz ovog plank-izazova možete vidjeti u Samuelovom videu na Instagramu.

Vježbu je potrebno odraditi u dvije ili tri runde. Plank držite od tri do pet sekundi s nogama naslonjenima na zid. Uradite pet savijanja koljena jedne noge, odmorite s nogama na zidu od tri do pet sekundi i potom pet puta savijajte koljeno druge noge.