The bent arm plank, based on the provided reference, involves a modified plank position designed as an easier variation for exercises like the planche. Here's how to do it:
- Starting Position: Begin in a plank position, but instead of having your arms straight, bend them.
- Forearm Placement: Your forearms should be on the ground, with your elbows positioned close to your body.
- Body Alignment: Engage your core and squeeze your glutes. This helps to maintain a straight line from your head to your heels (or knees, if modifying).
- Forward Lean: Shift your body weight forward. The further forward you lean, the more challenging the exercise becomes. Adjust the amount you lean forward based on your strength. If you cannot lift, lean even more forward.
- Hold: Maintain this position, focusing on keeping your body aligned and your core engaged. The duration of the hold depends on your fitness level.
Key Considerations:
- This variation is designed as a progression towards more challenging calisthenics movements.
- Focus on proper form to avoid injury. If you feel any pain, stop the exercise.
- Adjust your body position (leaning further forward) to increase the difficulty.
