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Training in the 3 planes of motion |
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First of all we should talk about the 3 planes of motion and describe what they are.
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Frontal Plane or coronal plane- To get a picture on what the frontal plane would look like you take an imaginary bisector that woud go  through the body cutting it into front and back halves. So if you were standing, through the ears down through the shoulders and knees. Some movements or motion associated with the frontal plane would be side lateral raises, side lunge and side bends. All the movements involve abduction and adduction. Abduction is taking a limb away from the midline of the body and adduction is moving a limb closer to the midline of the body.
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Saggital plane- The saggital plane bisector divides the body into left and right halves. The movements or motion associated with the saggital plane is forward or backward movements and up/down movements relative to the body and or joint. Some exercises which are associated with saggital plane are walking/running, seated row, bicep curl, chest press etc. This type of training is associated with alot of machine based exercises which are common practice at gyms and is not a balanced workout unless the other two planes are involved in other exercises as well.
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Transverse plane- The transverse plane is the most forgotten plane. Whils't is is just as important as the other planes typical training utilising machines often does not allow this motion. The bisector passes through the top and bottom halves, therefore the movements are rotational. These movements are very useful for sports people whom all need rotational power. Exercises which involve the Transverse plane are standing cable one arm chest press, rotational crunches and hip rotations.
The best way to train the body and train successfully is to carry out a balanced exercise program which use all these 3 planes of motion. This creates balance within the body and therefore ensures that it does not have muscles or muscle groups that are not utilised which will cause posture imbalances. In the group fitness classes and one on one personal training sessions with Exclusive Fitness personal training all 3 planes of motion are incorporated into the workout. It is never too late to start an exercise program and create a more functional body which will operate as it was intended to.
Dean.
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