Connect with us

Fitness

The Incredible Impact of the Commando Plank Exercise

Published

on

The Incredible Impact of the Commando Plank Exercise

The Commando Plank train has gained recognition lately as a difficult variation of the normal plank. This train targets the core muscle mass, in addition to the shoulders, chest, and triceps.

On this article, we’ll talk about the unbelievable affect of such a plank train on the physique and thoughts.


Advantages and Affect of the Commando Plank Train

This exercise targets the core muscles, as well as the shoulders, chest, and triceps (Image via Ketut Subiyanto/Pexels)
This train targets the core muscle mass, in addition to the shoulders, chest, and triceps (Picture through Ketut Subiyanto/Pexels)

Strengthening Core Muscle tissues

One of many predominant advantages of the Commando Plank is that it helps strengthen the core muscle mass. The core muscle mass are important for sustaining correct posture and stopping again ache. The Commando Plank targets the rectus abdominis, transverse abdominis, and obliques, that are all vital core muscle mass. By strengthening these muscle mass, people can enhance their general stability and scale back their threat of again damage.


Focusing on Higher Physique Muscle tissues

One other good thing about the Commando Plank is that it targets the shoulders, chest, and triceps. These muscle mass are all vital for performing higher physique actions corresponding to pushing and pulling.

Strengthening these muscle mass can enhance higher physique power, making it simpler to carry out on a regular basis duties corresponding to carrying groceries or lifting kids. Moreover, robust higher physique muscle mass can enhance sports activities efficiency, as many sports activities require higher physique power and endurance.


Bettering Endurance

Additionally it is an excellent train for bettering general endurance. The train requires people to carry their physique in a plank place whereas performing arm actions. This is usually a difficult train, however with follow, people can construct up their endurance and maintain the plank for longer intervals of time.

Advertisement

Improved endurance can profit people in lots of elements of their lives, from day by day actions to athletic efficiency.


Enhancing Steadiness and Coordination

The Commando Plank can be an excellent train for bettering stability and coordination. The train requires people to maneuver their arms whereas sustaining a steady plank place. This may be difficult, however with follow, people can enhance their stability and coordination.

Improved stability and coordination can profit people in lots of elements of their lives, from lowering their threat of falls to bettering their athletic efficiency.


Psychological Advantages

Along with the bodily advantages, this plank additionally has psychological advantages. Train requires people to deal with their respiratory and physique place, which could be meditative and calming.

Moreover, the difficult nature of the train could be motivating and supply a way of accomplishment when accomplished efficiently. Commando Plank may also be an effective way to alleviate stress, as bodily exercise has been proven to scale back stress ranges.

Advertisement
It is important to note that the exercise should be performed correctly to avoid injury (Miriam Alonso/ Pexels)
You will need to word that the train needs to be carried out accurately to keep away from damage (Miriam Alonso/ Pexels)

Performing the Train Accurately

You will need to word that the train needs to be carried out accurately to keep away from damage. People ought to begin in a conventional plank place, with their forearms and toes on the bottom, their elbows instantly beneath their shoulders, and their our bodies in a straight line from head to toe.

From this place, people ought to decrease down to 1 forearm, adopted by the opposite, after which push again as much as a plank place, one arm at a time. You will need to keep a steady plank place all through the train and keep away from any twisting or sagging of the hips.


Commando Plank is an extremely impactful train that targets the core muscle mass, in addition to the shoulders, chest, and triceps. This train improves endurance, stability, coordination, and psychological well-being. By incorporating the Commando Plank into a daily train routine, people can enhance their general well being and well-being.

You will need to carry out the train accurately to keep away from damage and to seek the advice of with a healthcare skilled earlier than beginning any new train routine.


Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Fitness

New ‘exercise pill’ could replace physical benefits of working out: study

Published

on

New ‘exercise pill’ could replace physical benefits of working out: study

Tired of working out? There may soon be a pill for that.

A new “exercise pill” could potentially replace some — not all — of the benefits of working out, according to a new study.

Scientists from the Washington University School of Medicine in St. Louis spent 10 years creating new compounds that seem to be able to mimic the physical benefits of a workout — at least in rodent cells — that could become ingredients for a future supplement.

The findings could result in a new way to treat muscle atrophy and other medical conditions. alones – stock.adobe.com

The team of researchers, who presented their findings at the spring meeting of the American Chemical Society (ACS), hope to replicate the physical effects of exercise, specifically the ability to enhance metabolism and growth, as well as improved muscle performance.

“We cannot replace exercise; exercise is important on all levels,” Bahaa Elgendy, a professor of anesthesiology and the project’s principal investigator, said in a media release. “If I can exercise, I should go ahead and get the physical activity. But there are so many cases in which a substitute is needed.”

Advertisement

However, the findings could result in a new way to treat muscle atrophy and other medical conditions, including heart failure and neurodegenerative disease.

If the drug could mimic the physical effects of exercise, it could help offset the weakness in a person’s muscles that occur naturally as people age or for those affected by cancer, certain genetic conditions or any other reason a person may be unable to do regular physical activity.

Elgendy added that the “exercise pill” could potentially counter the loss of both muscle and fat caused by other drugs, such as new weight-loss medications.

When the scientists tested on mice, they found that the compound increased a fatigue-resistant muscle fiber, which in turn improved the rodents’ endurance when running on a treadmill.

But more testing needs to be done before the pill can be available for human use. The scientists will be testing the compound in other animals as the next step in the research process.

Advertisement
Continue Reading

Fitness

Gainesville Health and Fitness: Pickleball

Published

on

Gainesville Health and Fitness: Pickleball

GAINESVILLE, Fla. (WCJB) – Pickleball is a sport that is played all over the world.

On this week’s Gainesville Health and Fitness, we’ll show you a few exercises that will help get your ready to play.

RELATED: Gainesville Health and Fitness: Aqua Classes

Click here to subscribe to our newsletter.

Advertisement
Continue Reading

Fitness

Meet the woman who helped me fall back in love with exercise

Published

on

Meet the woman who helped me fall back in love with exercise

A few years back I was falling out of love with exercise. I was tired of being told I’d earned my dinner, and fed up with hearing that with no pain, there was no gain.

I was all set to hang up my gym towel for good, when I booked into a spin class hosted by Ashley Newburn, Ride Instructor at Walthamstow studio East of Eden. Far from yelling at us to pedal faster and harder, she encouraged us to do what felt right for us, to go at our own pace and appreciate our beautiful bodies for carrying us through the class.

“I have tried to create the kind of movement space I wish I’d had access to when I was younger,” Ashley says of her sessions. “I truly believe that supportive movement spaces can be life-changing. If I’d had access to radical anti-diet classes as a teen/young adult my relationship with my body could have been completely different.

© Instagram
Ashley Newburn helped me fall back in love with fitness

“I’ve had countless riders tell me how their relationship with movement has completely changed through coming to my classes and that has become my ‘why’ when it comes to the importance of creating a space where riders can feel safe and supported.”

After my first class with Ashley, I floated out, already planning when I could next join her on a bike. The joy I felt in her class reminded me of the feeling of childhood hobbies before exercise became a means to making my body smaller, which took all the fun out of it.

Advertisement

Ashley got me thinking of how in adulthood, exercise is often seen as a chore rather than a pleasure. This is a feeling many of us can relate to, with new stats from Asics showing that adults have lost touch with moving for how it feels, instead becoming obsessed with exercising to change how we look, with 63% of adults admitting the main reason they exercise is for physical gain.

This is a far cry from childhood, when we hopped, skipped and jumped our way through the day, with 77% of children asked saying the key reason they exercise is for fun. “We never ask kids to exercise,” says psychologist Dr. Linda Papadopoulos. “They’re just happy to do it because it’s never about the weight they need to lose.

“As adults, working out becomes a chore and that is a barrier to enjoying exercise,” she continues.

Ashley is working hard to help us reframe exercise as a joy and a privilege, explaining: “I discovered that it is possible for movement to be about loving our bodies, not hating them.

READ: This empowering workout reframed my attitude to exercise 

Advertisement

“I only want to do things that made me feel good in my body, and only move in ways that I enjoy and that led me to focus almost exclusively on spin. There are certain classes and movements (I’m looking at you, burpees) that I absolutely hate, they feel awful in my body, and I can now see are not compulsory or required for me to move my body.”

See inside Ashley’s classes

Falling back in love with movement isn’t an overnight thing, Ashley explains: “It’s taken me a long time to get to a place where movement is about feeling and not aesthetics and I feel it’s important to emphasise this; it’s absolutely not something that happened overnight.

“It’s relentless and hard work to resist the fatphobia and body shame which bombard us from all angles all day, every day. Choosing to move my body with no agenda other than to feel good is a radical act and when I have a difficult body image day, I try to remind myself of that.”

Red lit spin studio
The spin studio at East of Eden where Ashley works her magic

How to find joy in exercise again

“I know joy can feel out of reach for many,” Ashley states. “Lots of folks may choose to focus on neutrality as a starting point. But I think it’s important to acknowledge that joy is possible.

1. Work out how a class makes you feel

” I’d encourage people to start by giving some thought to what classes/styles of movement they enjoy. Some helpful questions to start thinking about this might be: 

-When I book into class do I feel excited?

Advertisement

-How does the movement/speed/resistance feel in my body?

-Can I name any pleasant/pleasurable sensations in my body whilst it’s moving in this way?

 RELATED: Why exercise can make you feel like yourself again – no mum guilt allowed 

2. Stop tracking your workouts

“I would suggest taking a break from tracking workouts (or maybe even ditching the tracker altogether!) to really allow space to focus on feeling.

“Getting out of our heads and into our bodies takes presence and an ability to listen to, and act on, what our bodies have to tell us. Since ditching my tracker I have never looked back!”

Advertisement

3. Read anti-diet books

“It can be helpful to seek out anti-diet books to read and accounts to follow on socials, whilst also unfollowing any accounts that make you feel bad about yourself or share problematic ‘fitspo’ content. 

Some books I have found helpful are: The Body is not an Apology by Sonya Renee Taylor; The Good Body by Eve Ensler; Happy Fat by Sofie Hagen; Pleasure Activism by Adrienne Marie Brown; Hunger by Roxane Gay; and You Have the Right to Remain Fat by Virgie Tovar – but there are SO many and this is very much a non-exhaustive list. The Maintenance Phase podcast is also brilliant!

4.  Change your mindset

Dr. Linda explains that the language we use around exercise can make a difference. “The words we use really matter,” she says. “Rather than saying ‘I have to work out,’ say, ‘I get to work out,’ and think about all the things you stand to gain from exercise, rather than what you might lose.”

 Visit HELLO!’s Happiness Hub for inspiration on living a happier life

Advertisement
Continue Reading

Trending