Started by DieKatze, April 30, 2014 · 5 Replies · 1,340 Views
hi gb,
after yesterdays workout i decided to play around with tuck planches a bit. would you consider this a correct form (especially concerning protraction)? i guess hips should rise a bit high but besides that? i am not planning to incorporate tuck planches until i mastered a full lay BL completely but that won´t take too long anymore...
thank you very much!
1. Your hips definitely needs to come up higher.
2. Bring your knees up closer to your chest. While you are doing that, tighten your serratus anterior muscles, abs, and hamstrings.
3. Get into the habit of pointing your feet.
(Explanation: Tightening your serratus anterior muscles will cause you to "Depress" your scapula. Tightening your abs and hamstrings, plus pointing your feet will make the tuck position tighter. All of which will give you greater control over the position of your body.)
i will. thanks a lot.
GoldenEagle said:1. Your hips definitely needs to come up higher.
2. Bring your knees up closer to your chest. While you are doing that, tighten your serratus anterior muscles, abs, and hamstrings.
3. Get into the habit of pointing your feet.
(Explanation: Tightening your serratus anterior muscles will cause you to "Depress" your scapula. Tightening your abs and hamstrings, plus pointing your feet will make the tuck position tighter. All of which will give you greater control over the position of your body.)
Scapular depression is controlled by your lats.
Cody said:Scapular depression is controlled by your lats.
Technically, the lower trapezious muscles are the primary movers for scapular depression. The stabilizer muscles include the pectorialis minor, serratus anterior, subscapularis, subclavius, and the lower fibres of the latissimus dorsi.
Just because you feel one muscle doesn't mean there aren't other muscles working in conjunction with the one you are feeling.
Lol technically speaking....internet super genius