Considering Copenhagen, smoked fish and bicycle lanes can come to mind. But in the fitness world, it’s a challenging name. Plank.
Copenhagen board is static Weight holding MereDith WITTE, the owner and founder of Playground, said, “While the bare top legs are rising on benches or chairs, the bottom legs are kept hanging under it or lightly supported.” This setting is a good way to challenge the challenge. Inner thighs (additional water) muscles“Not only you slopeAnd there are many advantages in strengthening stability and preventing injuries.
Meet an expert: MEREDITH WITTE, CSCS, is the owner and founder. Playground. Justin Kraft, a NASM-CPT, is the founder 2 Fortune 2 fitness.
Consider a complete guide about how to perform Copenhagen boards, the advantages and slots of slots.
How to make a Copenhagen board
method :
- Start from the side board position and rest the top calf on a bench, chair, sofa or other sturdy knee height prop.
- Press the top leg and floor forearm and lift the core, the butt and the inner thighs. Keep your shoulders, hips and knees in a straight line. (To modify, leave the floor leg on the floor. To get more difficult, put the upper ankle on the bench instead of a calf.)
- Fix it for 10 to 30 seconds, then control the hips and go down to the floor. Repeat on the other side.
The muscles worked at the Copenhagen board.
- adductor
- slope
- Horizontal abdomen
- Employee
- Rotator cuff
Copenhagen board
- Strengthen the front inclined fascia sling. WITTE says that this muscular and fascia connection system says, “It runs diagonally by crossing the body, connecting the additional water and an angle.” This sling plays an important role in rotation. pelvis It is essential for stability and force transmission between the top and the lower body, and dynamic movements. balanceAnd injury prevention. ”
- Improves stability. WITTE is especially true in relation to hip stability, Witte says. 2021 Study Sports health For six weeks, the players who have regularly performed Copenhagen Pankja and Nordic hamstring curls (or Copenhagen boards) have found that they have improved stability compared to the control group.
- It values you for other exercises. Copenhagen planks strengthen your obliques. posteriorand Deep core Justin Kraft, the founder of ASPIRE 2, said, Justin Kraft, the founder of ASPIRE 2 More Fitness. By improving power, balance and control Squat and lungHe says.
- It helps to lower the risk of injury. “The Copenhagen board seriously increases the resistance intensity, which helps prevent the groin injury.” So, you runnerWeightlifter, Tennis Player or Skier, this movement can help you increase the game level.
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General mistake among Copenhagen boards
The key (and injuries) to maximize the benefits of the Copenhagen board is to call the form. According to Craft, this is a few common mistakes to avoid.
- let’s do it hips get off. Like the general side board, the butt should match the shoulders and feet. If you lose the straight line and your hips sag, your body forms more banana shapes, you will not be attractive. core muscles.
- Your rug shoulder. If you press your shoulders down and move away from your ears, your muscles are involved.
- Having a floor leg does everything. Even if you can’t leave the floor from the floor, you still need to press the bench to the top legs to participate in the internal thigh.
- Developed before prepared (and poor form). It is better to fix the stigma for less time or simplify the movement by modifying the stigma rather than shaking during exercise.
How to add Copenhagen boards to exercise routine
Copenhagen boards can be added quickly to two or three times a week. Kraft said, “You can throw it away until the end of the core circuit or the day of the legs.
If you are a beginner for this movement, try 10 to 15 seconds of 2 ~ 3 rounds per side and then build for 30 ~ 45 seconds. If you start to feel easily, increase your duration for more than 45 seconds.
To show a more challenging movement, try a dynamic version of lifts and lowered the floor from the floor, repeats the resistance band around the light, plays the leg lift, or puts a band around the foot and pulls it over the chest. “The latter activates you Hip flexion In addition to the stabilization additives, we add it. ”
If you decide to test the Copenhagen board, you will be able to exercise and become stronger.
Renee Cherry is a New York -based writer and editor and specializes in beauty, health, fitness and nutrition. She has a bachelor’s degree in journalism, which specializes in beauty communication fashion from Si Newhouse School of Si Newhouse School of Syracuse University. She finished her internship at Cosmopolitan and Shape.com and took a full time position in First as a digital writer/producer. Renee worked at Shape.com as a Brand’s Associate editor before switching to freeelance for the next six years.
