At no time should your hips raise higher than the back of your head. When used in an H.I.I.T training routine you can burn a significant number of calories in a short period. This lift is well suited to HIIT (high-intensity interval training). The closer together your feet are the more your core will work to keep your body stable. The distance you separate your feet will alter the difficulty of the exercise. You will train your stability, increase your strength and also develop your cardiovascular endurance. The secondary muscles that get used are your Shoulders, Triceps, Core, and your Quadriceps. The primary muscles that get worked by this lift are your Glutes, Lower Back, and the Front Hip Flexors. Weighted cuffs around your ankles or a weighted vest are the best tools to use for increasing the challenge.Īnother benefit to using weighted clothing is that you can use progressive overload and increase the weight used from workout to workout. However, you can use equipment to increase the difficulty of this move. You do not need any equipment to perform this exercise. You should have a solid technique with the traditional plank before attempting this variation. Plank Jump Ins get rated as an Early Intermediate difficulty level exercise. Repeat for the selected number of reps you have chosen to use. Step 4: Jump your feet back to the starting position. Pause and hold this position for a second. Your feet should land underneath the hips. Step 3: Engage your core by tightening it. Have your arms almost entirely extended and the torso and legs off of the floor (this is called the top of push-up position). Step 2: Extend at your elbows and press your body up. The closer together you bring your feet the more your core gets activated. Your feet should be no wider than shoulder width apart. Your palms should get placed directly in line with the shoulders. Put the palms of your hands flat on the floor with your fingers extended forward. Step 1: Move to the floor lying face down. Plank Jump Ins How to Guide Image Example Step by Step Description The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.īefore using this exercise, you should have a solid technique with the traditional plank. Its difficulty level, optional and required equipment, the different muscles that get worked. This article will cover how you do Plank Jump Ins with video, image and a written step by step description on how to do it. The Plank Jump In gets classified as a calisthenics (body weight), and plyometric (jump training) training method. Plank Jump Ins are a stepping stone to many more advanced exercises like burpees and there many different variations. Use this lift to create core stability, strength, and increase your cardiovascular endurance all at the same time.
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