Taekwondo 태권도Taekwondo Preschool
When you reach senior belt you are expected to guide the junior belts when they are beginning Taekwondo such as showing by example. To advance from one rank to the next, students typically complete promotion tests in which they demonstrate their proficiency in the various aspects of the art before a panel of judges or their teacher. View Taekwondo belt levels »
The risks and benefits of combining stretching with warming up are disputed, although it is generally believed that warming up prepares the athlete both mentally and physically.
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes.
Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in pilates and yoga, and by those training for boxing and other sports.
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:
- Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.
- Secondary muscles: (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.
Muscles involved in the side plank include:
- Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.
- Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.
The current world record (according to Guinness World Records) for the plank position is 3 hours, 7 minutes and 15 seconds set in Newport, Kentucky on 20 April 2013 by George Hood.
A warm-up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. Warming up brings the body to a condition at which it safely responds to nerve signals for quick and efficient action.
Please follow the guidance of a certified Master Instructor or trainer when doing sports related activities. The article provided on this page is information that is widely available on Wikipedia article "Plank (exercise)". Risk of injury can be reduced by completing an effective warm up consisting of a heart raiser to get your pulse up, followed by sport specific dynamic stretches (stretches whilst moving).
This article uses material from the Wikipedia article "Plank (exercise)", which is released under the Creative Commons Attribution-Share-Alike License 3.0.