In this video we discuss what are the major planes of motion. We show a few exercises in each of these planes and cover the importance of doing regular movements in each of the planes
Transcript/notes
There are an infinitesimal directions we can move our bodies in, but, there are 3 major planes of motion, and any comprehensive fitness program or routine should consist of working your body in all the planes of motion, sagittal, frontal and transverse planes.
The sagittal plane is basically movements forwards, backwards or up and down. If you were to picture 2 panes of glass, to your right and left, kind of like a hallway, any movement that would not break these planes would be movement in the sagittal plane. Such as squats, front or reverse lunges, shoulder presses, chest presses and biceps curls are some of the many exercises done in the sagittal plane. Most routines have plenty of exercises in this plane, and sometimes this is the only plane of movement people exercise in, which is not the best strategy.
The frontal plane is basically movements laterally, or sideways. If you were to picture 2 panes of glass, one in front of you and one behind you, any movement that would not break these planes would be movement in the frontal plane. Some exercises in this plane include side raises, side lunges, band side steps, side bends, lying triceps extensions and outward biceps curls, to name a few. Doing exercises in this plane can help in developing lateral strength and make every day sideway movements easier.
The transverse plane is basically rotational movements. If you were to picture a plane that cuts your body in half, as you see in this illustration, any movement that loosely follows this plane, would be a movement in the transverse plane. Some exercises in this plane include standing shoulder flyes, dumbbell core rotations, band rotations, split squat dumbbell rotations, Russian twists.
Doing exercises in this plane can again, make every day movements easier, increase rotational strength and should be a regular staple in any advanced athlete’s workout program.
The bottom line is that many people neglect, or don’t do enough exercises in the frontal or transverse planes, which can impair their ability to move easily and efficiently in any direction. So, when you are exercising keep in mind doing exercises in each of the major planes of motion.
Chapters/Timestamps
0:00 What are the 3 major planes of motion
0:16 The sagittal plane
0:49 The frontal plane
1:20 The transverse plane
14 авг 2024
