Have you spent your entire life doing crunches with no results to show for it?
Then maybe it's time to stop. Crunches that require spinal flexion are not only ineffective but they are unsafe to do. Another option exists - another exercise that eliminates the excess stress on the spinal column and works your core all the way around. The plank exercise is the solution. Planks work wonders. The plank is an effective isometric hold that elevates the stabilization and power of your core (and we're all aware of how important it is to have a strong core).
Follow these steps to execute a proper plank hold:
Nothing to it! Sounds simple right!? Try it out and let me know how it went.
Beginners often find the plank exercise quite eye-opening as it quickly exposes any weaknesses in the core. Keep practicing and utilizing this exercise. The more you use it, the longer you'll be able to hold the plank and thus the stronger your core will become.
Plank variations you can Integrate
The Side Plank (advanced)
The side plank is great for the obliques (lateral part of your core). To properly perform this variation, you need to turn to one side and balance yourself on your lower foot and lower elbow. The body has to be aligned the whole time. Target both sides of your core by performing the exercise on both sides.
The Modified Plank (for beginners)
If you are a beginner and you're struggling to hold the plank for more than twenty seconds, then this plank variation is for you. The modification is very simple - instead of balancing on your toes and your elbows, you are to balance on your knees and your elbows. This makes the exercise less challenging but is a great starting point. Once you can hold a modified plank for a minute, you can move on to a regular plank.
The plank is the most effective and safe exercise for developing a rigid core. Start off slow, use the plank variations if needed and keep practicing. You'll be shocked by the results!
"Question everything. Learn something. Answer nothing." Engineer's Motto
He stares at you from behind his thick glasses. Years of stress and long hours have taken a toll on him. He's dressed in a faded blue shirt and a pair of worn out khakis. He takes a sip from his coffee mug and waits sales招聘 for you to say something. From his expression, he thinks this is a waste of time.
You nervously glance at the wall clock. You have 58 minutes with this engineer. And you have no clue where to start. Two hours ago your project manager assigned you a new project. Here's how her email read:
"We've been asked to create a step-by-step procedure for correctly installing life rafts on our Water Speed Type 1 luxury boats. The target audience for this project is our graveyard shift assembly line techs.
Currently, they view a twenty minute video on how to install these life rafts. Our Quality Assurance department reported that these life rafts were incorrectly installed. So we will provide them step-by-step instructions on how to do this. It will be part of a manual which will be assigned to each line tech.
Contact Ron Anderson who is the lead engineer and the SME for this project. I just spoke to him - he has an hour available today, and then he is off on a two week vacation."
Suddenly, a light bulb goes on in your head. You dig through your notes and find a list of 10 questions. You vaguely remember reading about this list in an old issue of TWTK. You turn on your voice recorder and start asking the SME these questions:
1. How much do you know about this project?
You want to find out from him all the background information about this project. This information may be useful for your project and may cut your research time.
2. What is your view of the target audience for this project?
Your goal is to get the SME's perspective on the target audience. The SME may provide you with useful insights which could help you in the target audience analysis.
3. What skills are most critical to success for the target audience?
By gaining this knowledge you can write your instructions keeping in mind the audience's skill set.
4. What prior knowledge should someone have before attempting this job/task?
Very important question. When you write your instructions, you need to know what prior knowledge the audience has because this may save you time and effort. You won't have to include additional information in your instructions.
5. Where can I find more information about this project?
You need to know if there is any existing information you can use for your project.
6. What are the challenges you think we'll face?
You want to know in advance about the problems you'll need to solve.
7. What are some causes for failure you have observed in people who have not been able to successfully perform this job?
One of your project's goals should be to address past failures and provide solutions to ensure that these failures are not repeated.
8. Are there reference materials (such as policies and procedures) or manuals available?
Existing material can provide you with valuable information.
9. Who are the other parties involved in this project?
There could be others who are already working on some aspect of this project. You need to know who they are so you can follow up with them to get more information.
10. Do you have any questions for me?
Give the SME an opportunity to ask questions.
These questions are not a complete list but they will help steer your project in the right direction. And when you're just starting off on a project, you need to know which direction you need to head towards.