Copenhagen Plank : Renforcer son corps efficacement
PARIS – 8 Mai 2024 –
Le Copenhagen plank, exercice de gainage latéral, se révèle être un excellent moyen de renforcer le corps. Qui peut pratiquer le Copenhagen plank ? Tout le monde, avec quelques adaptations. Où ? Partout où vous avez un peu de place.Quand ? Quand vous le souhaitez. Quoi ? un exercice ciblant les obliques, les muscles profonds du tronc, les fessiers et les adducteurs pour une meilleure stabilité et une réduction des risques de blessures. Pour en savoir plus sur la façon de l’intégrer à votre routine, ne manquez pas la suite !
Okay, here’s a breakdown of the provided text about the Copenhagen plank, focusing on clarity and conciseness:
what is a Copenhagen Plank?
The Copenhagen plank is a core exercise that strengthens your obliques, glutes, deep core muscles, and adductors.
How to Do a Copenhagen Plank:
- Setup: Start in a side plank position with your top calf resting on a bench, chair, or other sturdy knee-height prop.
- Lift: Press into your top leg and bottom forearm, engaging your core, glutes, and inner thigh to lift your hips and bottom leg off the floor. Keep your shoulders, hips, and knees in a straight line.
Modification: Leave your bottom leg on the floor.
Challenge: Rest your top ankle on the bench instead of your calf.
- Hold: Hold the position for 10 to 30 seconds.
- Lower: Lower your hips back down to the floor with control.
- Repeat: Repeat on the other side.
Muscles Worked:
Adductors (inner thighs)
Obliques
Transverse Abdominal
Gluteus Medius
Rotator Cuff
Benefits of Copenhagen planks:
Strengthens the Anterior Oblique Fascial Sling: Improves rotation, pelvic stability, and force transfer between the upper and lower body.
Improves Stability: Especially hip stability.
Primes You for Other Exercises: Strengthens core muscles for better balance and control during workouts like squats and lunges.
Helps Lower Risk of Injury: Boosts adductor strength, helping to prevent groin injuries.
Common Mistakes to Avoid:
Letting the hips drop: Keep your hips in line with your shoulders and feet.
Shrugging your shoulders: Keep your shoulders relaxed and down.
Not engaging your core: Actively engage your core muscles throughout the exercise.
* Using momentum: Perform the exercise slowly and with control.
In essence, the Copenhagen plank is a challenging side plank variation that offers meaningful benefits for core strength, stability, and injury prevention.
