Month: August 2024

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Golf @thekclubireland with thanks to #BallinamoreGolfClassic

  • ballinamoregolfclub's profile pictureballinamoregolfclub
  • 𝐁𝐚π₯π₯𝐒𝐧𝐚𝐦𝐨𝐫𝐞 𝐆𝐨π₯𝐟 𝐂π₯𝐚𝐬𝐬𝐒𝐜 – 𝐀 π…πšπ§π­πšπ¬π­π’πœ π–πžπžπ€πžπ§π!

    What a weekend! Over 50 teams competed in our annual fundraiser, with fantastic prizes and great weather. Huge thanks to our sponsors, especially Pat Gallagher of the Gallagher Group, and to all members and nearby clubs who participated. Special shoutout to Stephen Dowd and his team for the amazing food.

    𝐓𝐨𝐩 𝐏𝐫𝐒𝐳𝐞 π–π’π§π§πžπ«π¬:
    1st: Padraic Guilfoyle, Josie Kenny, Mary O’Brien, John D’Arcy
    2nd: Barry Kennedy, Paul Kennedy, Brendan Reilly, Michael McKeon
    3rd: Paddy Beirne, Caleb Duffy, Martin Raftery, Brian Mulvey

    π’π©πžπœπ’πšπ₯ π€π°πšπ«ππ¬:
    Nearest the Pin: Kevin Meehan
    Nearest the Centre Line: Eanna McNamara

    Congratulations to all and see you next year!

    #BallinamoreGolfClassic #GolfDay #FullHouse #RainOrShine #ClubhouseCelebrations #PrizeGiving #GolfPhotography #StefansPhotos #Ballinamore #Leitrim #BMoreSocial #BMoreGolf #GolfingIreland #Golf22m
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Planks are key for building core strength and stability, which help you run stronger longer. These simple tips make a big impact.@WomensRunning

How to Improve Your Basic Plank

Once you’ve nailed the proper plank form, challenge yourself with these slight modificationsβ€”they’ll help you really tap into all the benefits you can get from spending that time on your hands and forearms.

1. Stop praying

Clasping your hands in a forearm plank makes the exercise feel easierβ€”but that means you’re not maxing out the benefits. β€œIt can also promote a rounded posture instead of a stable, upright one,” says O’Brien, and that’s the opposite of what you’re going for in this position. Instead, press your palms into the floor. β€œThat will create more shoulder engagement and stability as a bonus.”

2. Stay up

A straight arm plank is going to be more challenging, says O’Brien. β€œDropping to the elbows can help you maintain proper form because it’s easier to hold,” she says. It’s a great option for someone who isn’t yet strong enough to maintain an engaged core and flat back (it also takes some of the work off of the shoulders, if that’s a problem area for you).

3. Don’t hold your breath

It’s tempting to grit your teeth as you hold the pose, but you want to inhale and exhale steadily throughout. β€œBreathing will help you consciously engage the transverse abdominis muscle,” says DuFlo. β€œIf you see your belly doming or bulging outward along midline, it means you are likely not engaging this correctly or holding your breath.”

RELATED: 5 Strength Training Myths for Runners (and the Truth Behind Them) 

4. Plank on an unstable surface

If holding a plank for a minute or more is easy for you, place your palms, forearms, or feet on a pillow, BOSU ball, Swiss ball, or other unstable surface. β€œThat can kick on the deeper core, the transverse abdominis, in a different way, and just add an additional challenge to your other muscles,” says DuFlo.

5. Switch it up

There are tons of ways to make a plank more challenging, in addition to targeting other muscles that will help your running form. Spider planks (bringing your knee to tap the same shoulder) and windshield wiper planks (where you extend one leg at a time out towards the hip) help with the hip rotator muscles, for example, while reverse planks activate the glutes and stretch the chest, says O’Brien. Just make sure you can maintain good form while doing these harder variations.

RELATED: I Completely Swear By This 3-Move Core-Strengthening Sequence

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