Chinese irons they are a variant of the classic exercise, but in which the shoulders and feet rest on elevated objects, and not on the forearms, hands or the floor. So you can do both the regular plank and the reverse plank, which makes this a top-notch exercise.
By the way, this means that Chinese irons offer basically the same
strengthening the core and/or lower back than more standard exercises, but without a strong involvement of the arms and shoulders. For people who have wrist, elbow, or shoulder pain, this can be a great alternative.
Chinese plates are great for cooking
build and strengthen core muscles or lower back, as well as the buttocks and shoulders. The main disadvantage of the Chinese plank is that it is not challenging enough to build muscle after reaching a certain level.
How to make Chinese plancha
To make a Chinese iron you will need
two objects raised to approximately the same height. Something as simple as two chairs will do, although a padded bench may be more comfortable. Position two objects so that their edges are a foot-to-shoulder distance apart.
Put your shoulders on the chosen object, and your feet on the other, keeping
body in a straight line. Stay in this position for a long period of time and make sure that your hips do not rise above or below a straight line to avoid back injury. Also try to keep your neck in line with the rest of your body.
This variation of the plank will engage the major muscles in front of your body, such as your abs and obliques, more. If you are not yet strong enough for this, you can start with
simpler plank progressions until you master the technique.
You can also do
Chinese plank face up. This will focus more on the lower back, glutes, and hamstrings. If this is too difficult for you, you can start with a basic exercise like the glute bridge. In both variations, you can make the exercise harder by holding the weight or by wearing a weighted vest close to your hips.
Muscles worked on the Chinese plank
In any exercise, you will almost always work different muscles, especially
difficult basic exercise, like Chinese plates. However, there are some muscles that you will need to work harder to move and keep your body in the right position.
Chinese cymbals face down will work mostly
abdominal, oblique and other major muscles. Also your glutes, hamstrings and quads to some extent. The face-up Chinese plank primarily engages the erectors of the spine, core, glutes, and hamstrings.
Both variations of the Chinese plank are isometric exercises. It means that
you tense your muscles more static, moving little. The way you build muscle in places like your core is to engage them so that they are sufficiently “damaged”. It may seem counterintuitive, but this damage forces your body to repair those muscles and add a little more to better prepare for similar efforts in the future.
If you train with the same weight, as your muscles get stronger, the same tension may not damage them enough to promote additional muscle growth. Therefore, perhaps Chinese iron
not effective for building muscle mass if you already have a very good level.
add extra resistance Exercises such as the Chinese plank may damage muscles better in a shorter period of time. By not overdoing it, supplying your body with enough nutrients, and allowing your muscles to rest, you can achieve faster core-oriented muscle mass gains.