Basic position for Gaining
Sheathing is a fundamental exercise that helps strengthen the core, supporting your spine and improving your overall posture. Here's how to correctly perform the basic sheathing position, also known as the "plank":
Instructions for Plank Classic :
1. Start lying down:
- Lie face down on the floor.
2. Elbow position :
- Bend your elbows at 90 degrees and place them directly on your head, or put your weight on your hands instead of your elbows.
- Your forearms are flat on the floor, hands relaxed or fists clenched, depending on your comfort level.
3. Body elevation :
- Push down on your forearms and tiptoes to lift your body off the ground.
- Make sure you form a straight line from head to toe, without letting your hips rise too high or sag towards the ground.
4. Head and neck position :
- Keep your head in line with your spine. Avoid raising or lowering your head. Your gaze should be directed towards the ground to keep your neck neutral.
5. Muscle activation :
- Contract your abdominals and glutes to maintain stability. Imagine pulling your navel towards your spine.
- Make sure your whole body remains aligned and rigid as a board.
6. Breathing :
- Keep breathing in a regular, controlled manner. Don't hold your breath.
7. Duration :
- Hold the position for as long as you can without compromising form. Start with 20-30 seconds for beginners and gradually increase the duration as you gain strength.
Key points:
- The basic position for sheathing must be performed with particular attention to body alignment to avoid unnecessary strain, especially on the lumbar region and shoulders.
- Listen to your body and stop if you feel any pain other than normal muscle fatigue.
By mastering this basic position, you'll establish a solid foundation for integrating other, more complex variations of gainage into your training routine.
Roman Shirley