MAGZOID - Leading Art Magazine of MENA | March 2021

ART OF FITNESS
In Conversation with
Christina Pilavaki
fitness expert from Cyprus
- Exclusive to Magzoid
I
come from Cyprus. At the
age of 12 started training
professionally, on both short
and long distances for cross
country and athletics. 3 years
later I was member of the national
team with biggest achievement in
1992 at the World School Cross
country Championship. My love for
sports grew bigger and more thirsty
to learn and share. After school
went to university and granted with
Sports and science degree with
honors. After university since today
have been working as a personal
trainer. The last 23 years!!!
How to progress a simple plank
in 7 ways.
Progressing an exercise it means
you can maintain the fundamental
movement which is plank and also
add some additional difficulty to
it. If you cannot maintain the basic
exercise then your should repeat as
many times as possible till you can
add the next element to it.
You should never sacrifice
Quality over Quantity. What that
means?
If you can add that extra element
and after 2 reps you cannot hold the
basic exercise you should return
to the basic and every time add
one more rep. During the exercise
keep breathing through out and
keep a nice steady tempo along the
movement.
1 Plank
Full plank, shoulders should be
under the shoulders. Maintain
strong toes. Strong snd tight quads
and glutes. Inhale through the nose
exhale through the mouth.
2 Plank hand tap
Full plank and maintaining it strong
start alternately tapping the hands.
Keep all the above tight, exhale
when tapping the hand inhale when
back to plank.
3 Plank elbow tap
Maintaining the plank, lift right hand
palm and tap the left elbow without
moving or twisting the body.
Continue alternating the arms.
Exhale when tapping the elbow,
inhale when back to plank.
4 Plank shoulder tap.
Maintaining the plank a bit more
challenge tap the shoulder, with
no moving or twisting the body.
Exhale when tapping the
shoulder, inhale back to plank
5 Plank tummy tap
In plank position push the
body back ,hips pike up at the
ceiling. Head in between the
shoulders. Tap tummy and
push body back to full plank.
Repeat with the other arm.
Exhale when push back and
inhale when back to plank.
6 Plank knee tap
In plank position push
the body back, hips
up at the ceiling. Head
between the shoulders.
Tap alternately the
knee and push back
to full plank. Exhale
when push back and
inhale when back to
plank.
7 Plank toes tap
In plank position push the body all
the way back ,pike as high as you
can and tap toes. Head should be
in between the arms. Exhale when
touching toes and inhale back to
full plank.
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www.magzoid.com March 2021