If you’ve practiced traditional abdominal planks, it’s time to try another, more challenging route. Oscillating boards are perfect for this.
Oscillating timber is a variation of traditional timber. These are effective exercises to tighten your abdominal area.
Traditional abdominal plates are the basis on which this modality was developed. Both overlap with the need to keep the body extended with minimal support.
Among the features added by oscillating plates are swaying while in position. Thus, an oscillation is added that requires you. increased abdominal tension to maintain posture.
How are rocking boards made?
The basis of this exercise is the abdominal planks. Swing with your own body can be attachedby adopting postures or by the use of external tools or agents.
Get started with the following steps:
- You should place yourself on the ground in a prone position.
- With your legs extended and the tips of your feet supporting the body. You should support your elbows in a way that your body weight is balanced against the external factor you choose.
- keep your waist straight up to the foot area. avoid making belts colon.
- Stay in this solid position and start contracting your core while maintaining balance at a fixed point.
Swinging planks with “bosu” with your legs and arms
You have these options in a wide variety of possibilities for working on oscillating boards. Let’s analyze them.
First, we have an ideal item to perform this routine: empty. This device is in the form of a hemisphere filled with air..
The hemisphere is grounded and has a base on the other side where you can rest your arms. It is very convenient to increase the intensity you apply to your abdominal muscles. Device instability requires greater concentration and control.
Second, you can use legs as an oscillating factor in the application of these plates. This variant is lateral, that is, When you start raising your legs, your body will lie on its side..
You will be leaning on the floor with one foot and one elbow. You should keep the rest of the body in a straight position.
The goal is to hold this position for a certain amount of time, but you can increase this time as you gain stamina. Then you start raising your other leg to demand stability from the rest of the body..
Finally, forearms are an easy tool to add swing to your planks. Here you do not have to hold a rigid position, on the contrary, you will move your limbs to add instability to the routine.
With your forearms resting on the floor, alternate stretching for each. The goal remains the same, you increase the tension on the abdominal muscles due to the lack of stability.
Remember not to bend your back in any direction.
What are the benefits of oscillating boards?
While oscillating planks are a simple exercise to practice, with priority given to the rigid position, your strength coreThe benefits are varied. Moreover, it has the benefit of preparing you to better resist other types of movement..
They reduce tension in the muscles
With this routine, you can minimize the tension present in certain muscles.prevents the contracture from spreading. It is common for certain muscles to concentrate. tension knots can put pressure on the rest of the body.
Oscillating boards are part of functional exercises. Both stabilizing and activating muscles are used to maintain balance and posture. They serve you in daily workouts to prevent muscle problems. sarcopenia or due to aging.
promote good posture
Since the correct position of your back is very important to fulfill the swing board, you strengthen this part of your body. Like this, You can also prevent possible injuries from poor weight distribution.
You have a chance to prevent back pain, joint degeneration, and spinal dysfunction.
Includes the body as a whole
The whole body is involved in the implementation of this routine. When you apply an oscillating plank, the discomfort caused by lack of exercise disappears, as you activate the whole organism and work the shoulders, hip muscles, side abdominals, and muscles. triceps and rear.
Recommendations when making oscillating boards
To start, it is important to keep your back straightwhich prompts you to activate it. pelvic floorAt the same time, you press the hip muscles to stabilize the hip. In addition, you should keep the rib cage tight so that the body weight is concentrated in that area.
Do not forget to work together on the shoulders and back to avoid sagging in the arms.
Another tip to consider is the correct alignment of your elbows and shoulders.. Regardless of the type of board you are making, they all agree on the need to keep these joints in line.
Finally, it is important that your head is in a straight and stable position. If you do, you may cause misalignment and increase the risk of injury.
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