Sat, Jun-18-16, 08:24
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Doing My Best
Posts: 4,924
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Plan: LC/CancerRecovery
Stats: 170/135/130
BF:24%
Progress: 88%
Location: Nevada Desert, USA
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Looking around on the internet for "planks for the elderly." Ya gotta laugh.
Quote:
Resistance training is the best way to counter sarcopenia, the loss of muscle mass and strength that comes with age, according to Neil Short, a 64-year-old certified strength and conditioning specialist through the NSCA, and a USA Weightlifting level 1 certified trainer. “The undisputed scientific findings indicate that exercise with weights will counter and even reverse sarcopenia,” Short said.
This basic, home-based program is designed to give people 55 and older a place to start to resist sarcopenia. Short returns this week with the Plank, which strengthens all the muscles along the core. Short presents two modifications to the full plank. Consult your doctor before beginning any exercise program. Make sure any props and furniture used in exercise are stable and can’t slide.
The Plank
1. Lie face down with your hands palm-down under your shoulders.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Lift your body off the floor from your hands and toes while engaging the core. Keep the back straight and maintain neutral position of the head.
4. Hold the position as long as you can.
The Plank modification with forearms
1. Lie face down with your forearms on the floor.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Lift your body up from the forearms and toes while engaging the core. Keep your back straight and neck in the same line. 4. Hold the position for as long as you can.
The Plank modification with chair
1. Place the forearms on a stable chair or couch arm. Move your feet until your body is fully extended at about a 45 degree angle from the floor.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Engage the core and keep your back straight as you hold the position for as long as you can.
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I found a youtube video of the plank for women over 50 . |