Tuck Planche - an exercise demo from ZodBod.com

Taken from the excellent Zodbod.com. A new fitness website where you can download your dream body, chat on forums and use tracking tools to keep an eye on your training. Check it out.... http://www.zodbod.com/



The Tuck Planche is the third step on the progression towards a full Planche (see Frog Stand and Straight Arm Frog Stand for steps 1 and 2). It is a fair step up from the straight arm frog stand and so is going to take some practice to achieve. The difference here is that your knees are no longer supported on your arms. You have to use mainly just your abdominal strength to keep your feet off the floor. At first this may seem impossible but keep trying and remember to lean forward a great deal to find the centre of balance where this works.

1) Place your hands on the floor or on press up bars.
2) Keep your knees together and in between your arms this time.
3) Keeping your arms straight, lean forward and lift your toes up off the floor.
4) Contract your abs and hold the position.
5) Keep breathing normally.

It is very important here to keep the arms straight. If you bend them you will find it a lot easier. Start off practising the exercise properly and dont get into bad habits. You may well only be able to hold this position for one or two seconds to start with but you will improve if you stick with it. Again, as with the other holds, aim for a total holding time of 60 seconds.

Category:

Sports

Tags:

• gymnastic
• bodyweight
• home training
• balance
• zodbod
• core
• planche

[rozzerqwer]

i did a fifteen second tuck planche today :D