{"id":1994,"date":"2022-11-11T06:26:36","date_gmt":"2022-11-11T06:26:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1994"},"modified":"2026-03-25T15:11:46","modified_gmt":"2026-03-25T15:11:46","slug":"planks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/it\/tavole\/","title":{"rendered":"5 cose incredibili che sentirai facendo regolarmente le plance"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Che tu sia un principiante o un veterano del bodybuilding, non si possono negare i benefici per la forma fisica e la salute dell&#039;esercizio del plank. Questo esercizio pu\u00f2 essere eseguito praticamente ovunque: a casa, al lavoro o in palestra, e si pu\u00f2 fare con facilit\u00e0.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Tutto ci\u00f2 di cui hai bisogno \u00e8 un po&#039; di spazio e la volont\u00e0 di eseguire effettivamente l&#039;esercizio. In questa breve guida, esploreremo cinque (5) cose incredibili che sentirai facendo regolarmente il plank. Tuttavia, prima di entrare nel dettaglio di questi benefici, inizieremo con una panoramica di questo popolare esercizio.<\/span><\/p>\n<p><iframe title=\"Riproduttore video di YouTube\" src=\"https:\/\/www.youtube.com\/embed\/rerYzUzuQ0U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>Cos&#039;\u00e8 il plank e come si esegue?<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">L&#039;esercizio del plank \u00e8 fondamentalmente classificato come un allenamento per il potenziamento della forza del core. Consiste nel mettersi a terra appoggiando tutto il corpo <\/span><a href=\"https:\/\/anabolic-coach.com\/it\/migliorare-lallineamento-del-corpo\/\"><span style=\"font-weight: 400;\">corpo<\/span><\/a><span style=\"font-weight: 400;\"> Con le dita dei piedi e gli avambracci, mantieni una postura dritta per tutto il corpo. In questo modo, questo allenamento per il core contribuir\u00e0 a rafforzare glutei, spalle, parte bassa della schiena e addominali.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Per eseguire un classico esercizio di plank, \u00e8 sufficiente procedere come segue:<\/span><\/p>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mettiti a terra a pancia in gi\u00f9.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sostenete tutto il peso del corpo usando le dita dei piedi e gli avambracci.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gli avambracci devono essere allineati in modo da trovarsi appena sotto le spalle anche quando sollevi tutto il corpo da terra, facendo toccare il pavimento solo con le dita dei piedi e gli avambracci.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assicurati che tutto il corpo, dalla testa ai talloni, rimanga dritto.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantieni i glutei e gli addominali contratti mentre mantieni la posizione del plank per un periodo compreso tra 20 e 60 secondi.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2023 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Il <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/plank-challenge\"><span style=\"font-weight: 400;\">esercizio di plank<\/span><\/a><span style=\"font-weight: 400;\"> Non solo rafforzer\u00e0 i muscoli del core e migliorer\u00e0 la postura, ma contribuir\u00e0 anche a ridurre il dolore lombare e a promuovere la stabilit\u00e0 della colonna vertebrale.\u00a0<\/span>\n<p><span style=\"font-weight: 400;\">Quando eseguite l&#039;esercizio del plank, cercate di evitare di sollevare i fianchi inarcando la parte bassa della schiena. Mantenete la colonna vertebrale dritta e la posizione per un minuto o meno.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oltre al fatto che il plank \u00e8 facile da eseguire, puoi rendere l&#039;esercizio una parte vitale del tuo <\/span><a href=\"https:\/\/anabolic-coach.com\/it\/gli-8-allenamenti-piu-potenti-per-i-tricipiti\/\"><span style=\"font-weight: 400;\">routine di allenamento quotidiana<\/span><\/a><span style=\"font-weight: 400;\"> senza preoccuparsi di sforzarsi eccessivamente o di sottoporre il corpo a sforzi dannosi per la salute.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Questa \u00e8 la classica o standard plank, altrimenti detta plank sugli avambracci. Ma puoi anche provare altre varianti di plank, come ad esempio:<\/span><\/p>\n<p><b>La tavola alta<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Questo esercizio di plank ti aiuter\u00e0 a rafforzare braccia, addominali e spalle. Per eseguirlo, mantieni la posizione di flessione con le braccia distese e dritte.\u00a0<\/span><\/p>\n<p><b>La tavola laterale<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Con l&#039;esercizio del plank laterale, manterrai la postura del plank mentre ti metti in equilibrio su un fianco usando solo il lato di un piede e un avambraccio come supporto. Questa variante del plank \u00e8 ottima per i tuoi obliqui <\/span><a href=\"https:\/\/anabolic-coach.com\/it\/6-segreti-per-lallenamento-della-muscolatura\/\"><span style=\"font-weight: 400;\">muscoli<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>La plank inversa<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Con l&#039;esercizio del plank inverso, ci si sostiene il corpo usando talloni e mani mentre si \u00e8 rivolti verso l&#039;alto. La variante del plank inverso \u00e8 utile per rafforzare la parte bassa della schiena, i muscoli addominali e i glutei.\u00a0<\/span><\/p>\n<p><b>La plancia con tocchi delle spalle<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Per eseguire l&#039;esercizio del plank con tocco delle spalle, si inizia mantenendo la posizione di plank alto. Successivamente, si tocca una spalla con la mano opposta. Il plank con tocco delle spalle \u00e8 ottimo per migliorare sia l&#039;equilibrio che la stabilit\u00e0 del core.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2026\" aria-describedby=\"caption-attachment-2026\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2026 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2026\" class=\"wp-caption-text\">Tavola frontale<\/figcaption><\/figure>\n<p><b>Cinque (5) cose incredibili che sperimenterai con le normali plance\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Integrando una o pi\u00f9 delle varianti di plank descritte in questo articolo nella tua routine di allenamento quotidiana, a giorni alterni o settimanale, noterai sicuramente dei miglioramenti significativi nella tua forma fisica e nella tua salute generale.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Ecco cinque (5) di quelle cose incredibili che sperimenterai con gli esercizi di plank regolari.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#1. Riduzione del grasso viscerale<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Il grasso addominale o viscerale pu\u00f2 essere molto ostinato e difficile da eliminare. Tuttavia, un modo per ridurre gradualmente il grasso addominale e promuovere <\/span><a href=\"https:\/\/anabolic-coach.com\/it\/dimagrire-velocemente-3-passi\/\"><span style=\"font-weight: 400;\">perdita di peso<\/span><\/a><span style=\"font-weight: 400;\"> Un modo per tonificare gli addominali \u00e8 eseguire il plank, un esercizio che aiuta ad accelerare il metabolismo e a rafforzare i muscoli addominali, bruciando cos\u00ec il grasso viscerale in eccesso e donando un addome pi\u00f9 tonico.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#2. Miglioramento della forma fisica generale<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Il plank \u00e8 uno degli esercizi per tutto il corpo pi\u00f9 apprezzati, poich\u00e9 rafforza i muscoli del core, che fanno parte dei principali gruppi muscolari del corpo. Un core forte garantisce la flessibilit\u00e0, l&#039;equilibrio e la stabilit\u00e0 necessari per eseguire altri esercizi, tra cui allenamento con i pesi, HIIT e cardio. In sostanza, il plank \u00e8 un ottimo esercizio per migliorare la forma fisica generale e la motivazione al bodybuilding.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#3. Postura migliorata<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Se trascorrete gran parte della giornata seduti alla scrivania, a casa, in ufficio o persino al volante, \u00e8 molto probabile che assumiate la tipica postura da impiegato. Questa postura \u00e8 caratterizzata da spalle incurvate in avanti, schiena incurvata e bacino inclinato.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trascorrere molto tempo piegati in avanti pu\u00f2 alterare la correlazione lunghezza-tensione dei muscoli. Che i muscoli siano sottoutilizzati, sovraccaricati, contratti o eccessivamente allungati, potremmo inavvertitamente assumere posture che ci costringono a fare affidamento sulla struttura scheletrica (ossa) per stabilit\u00e0, equilibrio, controllo e sostegno, anzich\u00e9 sui muscoli, che sono invece fondamentali per mantenere la colonna vertebrale in posizione neutra.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tuttavia, \u00e8 possibile migliorare significativamente la postura con l&#039;esercizio del plank, poich\u00e9 favorisce una colonna vertebrale neutra e una postura eretta, preservando al contempo una struttura scheletrica sana grazie al mantenimento di un corretto allineamento delle ossa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#4. Gli esercizi di plank migliorano la flessibilit\u00e0.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ogni volta che esegui un plank, il tuo livello generale di flessibilit\u00e0 migliora. Ad esempio, quando esegui un plank, tendi ad allungare i muscoli della parte inferiore della gamba, inclusi il gastrocnemio (muscolo principale del polpaccio), il soleo (muscolo pi\u00f9 profondo del polpaccio) e il tibiale anteriore (muscolo anteriore della parte inferiore della gamba).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Inoltre, gli esercizi di plank allungano i gruppi muscolari posteriori, ovvero i muscoli maggiori e minori situati nella parte posteriore del corpo, tra cui il trapezio (collo e parte superiore della schiena), il gran dorsale (parte inferiore o centrale della schiena), il deltoide (spalla), il grande gluteo (muscoli dei glutei) e i muscoli ischiocrurali (parte posteriore della coscia).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#5. Rafforza il tuo core <\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gli esercizi di plank aiutano a rafforzare il core, assicurando la piena attivazione di fianchi, parte bassa della schiena, obliqui e addominali. In questo modo, il corpo rimane dritto e non si incurva quando si sta in piedi o si cammina.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\nIn definitiva, un core forte coinvolger\u00e0 glutei e spalle, migliorando al contempo stabilit\u00e0, equilibrio e controllo generali, offrendo un beneficio olistico che va ben oltre i semplici obiettivi di fitness.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_2027\" aria-describedby=\"caption-attachment-2027\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2027 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2027\" class=\"wp-caption-text\">Tavola laterale<\/figcaption><\/figure>\n<p><b>Conclusione<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Ci\u00f2 che rende il plank un esercizio cos\u00ec apprezzato da tutti \u00e8 che non richiede molto spazio o attrezzature speciali per essere eseguito. Tutto ci\u00f2 di cui hai bisogno \u00e8 tempo, pazienza, impegno e dedizione.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Inoltre, puoi includere il plank nella tua routine di allenamento a prescindere dal tuo programma di allenamento. Che tu ti stia allenando per definire i muscoli, aumentare la massa muscolare o ricomporre il tuo corpo, il plank \u00e8 un ottimo esercizio per aiutarti a raggiungere i tuoi obiettivi di fitness.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Puoi iniziare a fare un plank oggi stesso o, se hai bisogno di maggiore convinzione, potresti parlare con un <\/span><a href=\"https:\/\/anabolic-coach.com\/it\/free-coaching\/\"><span style=\"font-weight: 400;\">Professionista IFBB<\/span><\/a><span style=\"font-weight: 400;\"> e rivolgiti oggi stesso all&#039;esperto per qualsiasi domanda o prenotazione.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>Whether you are an upstart or a seasoned veteran bodybuilder, there is no denying the fitness and health benefits of the planks workout. This exercise can be done just about anywhere whether at home, at work or at your local gym, you can perform planks with ease.\u00a0 &nbsp; All you need is a bit of [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/it\/tavole\/\">Di pi\u00f9<\/a><\/p>","protected":false},"author":3,"featured_media":2012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. 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