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Welcome to our weekly Move of the Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: reverse planks.

You’ve nailed side planks, high planks and low planks – and the list doesn’t end there. You can mix up your ab workouts with reverse planks, a little-known but brilliant way to work your core and your arms. 

Not only does it strengthen your upper body, but the move will also mobilise your muscles and joints as you work through full range of motion. A complete all rounder. 

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What are reverse planks?

Like a high plank, a reverse plank is done with your hands and feet on the floor and your hips lifted. Except your front of the body will face up, rather than down to your mat. 

The exercise is great because it:

It strengthens the upper body: your triceps, biceps and shoulders will be working hard to push you off the floor. 

It works the core: just like any plank, it requires abdominal and glute control. 

It improve mobility: opening through the chest and hips as you lift off the ground. 

What muscles are worked in reverse planks?

It’s a full body exercise, but mainly targets: 

  • Biceps
  • Triceps 
  • Rear delts
  • Anterior delts
  • Pecs
  • Abdominals 

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How to do reverse planks

  1. Sit on the floor with your legs extended straight in front of you and your hands placed on the floor in line with your hips, fingertips facing forwards. 
  2. Engage your core and press your hands and heels into the ground as you lift your hips off the floor. 
  3. Squeeze the arms, abs and glutes as you hold the body in a diagonally straight line from head to toe. 
  4. Lower down to the ground. 

For more moves of the week and fitness tips, sign up to the Strong Women Training Club.

Images: Stylist

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