A bridge plank gangplank is used by horizontal drilling rig personnel to move from the ground to the deck of the rig or between two parts of a rig. It may be as simple as a single wooden plank, it may be two or more planks joined together to form a walkway or wooden frame with multiple planks laid down on it.
It may even be as elaborate as a steel frame with a steel walking deck and handrails that's so heavy it must be moved with the rig's crane. A bridge plank is also part of superstructure truss network in bridge building.
The bridge plank is appears to corrugated steel placed between the trusses to support the bridge roadway. A simple plank placed between two points to span the gap in the earth may be an early incarnation of the bridge plank. Where a rig has a temporary gap between two working areas, a bridge plank is a temporary solution. Whether it's a simple plank that allows rig personnel to take a shortcut across the gap between two otherwise adjacent parts of a rig or between a rig, and anywhere else, or massive steel accommodation that is moved by crane, it's still called a bridge plank.
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By: Trenchlesspedia Staff. By: Della Anggabrata Civil Engineer. Calculator Dictionary Dictionary Term of the Day. Linear Elasticity. Aim to build up strength so you can perform sets lasting 30 seconds each. Pro tip: For added challenge, come off your knees to a regular full plank.
As you get more advanced, bring your feet together. This makes maintaining stability more difficult. Mountain climbers activate your whole body, making them a really effective exercise with a burst of cardio. Be sure to keep your wrists, arms, and shoulders stacked throughout the exercise. Pro tip: As you become more comfortable, you can pick up speed.
The faster you go, the more cardiovascular benefit you gain — but be sure to still safely maintain proper form. Swiss ball jackknives are also excellent for building strength and stability. Initially, aim for 2 sets of 4 to 6 repetitions. Pro tip: If you really want to kick it up a notch, try this super advanced variation with a press at the top of the pike. Burpees will get your heart pounding. Repeat for as many as you can do with good form. Pro tip: For an added challenge, insert a push-up while in your plank position at the bottom of the burpee.
Planking sounds easy enough: Raise your body off the ground and hold for 30 seconds or more. With these variations, you can keep challenging yourself, building your stability and strength to help prevent injury and improve overall health.
Disclaimer: Some of these are more advanced, so use your own judgment about whether the move is right for you. Remember, practicing good form is critical in reducing injury and ensuring your body benefits from the exercise.
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The plank exercise on the unstable ground utilized a dynamic cushion at the bottom of each foot; the air pressure was the same in the two cushions. The subjects were required to maintain the posture [ 8 ] for 15 seconds Figure 2. In the plank exercise using a suspension device, each ankle was tied to the straps of the device. The heights of the ankles from the ground were maintained at 40?
Support was provided as needed so that the subject did not excessively tilt towards the front or swing from side to side Figure 3 [ 5 ]. All subjects were advised to breathe regularly while performing plank exercises. Each experiment consisted of a three minute warm up and three sets of a plank exercise maintained for fifteen seconds. A break was given for 30 seconds between each set; a three-minute break was given between performing each different plank exercise.
The greatest value of electromyography when each muscle was contracted to its maximum was regarded as the maximal voluntary isometric contraction MVIC. To help assess manual resistance to the RA, the subject lifted their upper body while flexing the hip joints and the knees; the evaluator applied resistance on both shoulders.
For the EO, the subject rotated the erected upper body to the left and right; the evaluator applied resistance on both shoulders. For the ES, the subject laid down on their abdomen, placed their hands with locked fingers on the back of the head, and lifted the upper body up as much as possible while an evaluator helped to fix the lower body and another evaluator applied resistance on both shoulders [ 5 ].
The electromyography leads were placed on 2 cm lateral points from the umbilicus with 3 cm longitudinal intervals for the RA. For the EO, the leads were placed between the 12th rib and the iliac crest, along the fibers of the EO just above the anterior superior iliac spine with 2 cm intervals. For the ES, the leads were placed on 2 cm lateral points from the spinous process of the level of the iliac crest with 2 cm longitudinal intervals [ 9 ].
The average and maximum values were calculated using PASW ver. Researchers analyzed the data using repeated measures analysis of variance to evaluate the differences between the groups. The threshold of the statistical significance was 0. The general characteristics of the subjects revealed no significant difference between the samples.
The average weight and height of the subjects were 67 kg and The purpose of this study was to compare core muscle activities in plank exercises performed on three different surfaces among adult men. Exercises on an unstable surface intensify the activities of the muscles and the cooperation pattern among the stabilizing muscles [ 10 ]. Additionally, the exercises provide changed sensory inputs to the muscles and activate the proprioceptors and neuroadaptive mechanisms.
Tong et al. Czaprowski et al. The order of the exercises was designated by a random ballot; a one minute break was given between each exercise. The current study demonstrates a consistent result with Tong et al.
However, the muscle activity of the ES was weak and not included in the timeline measuring the values 10 seconds. Even though the ES is used before and after the plank exercises, it demonstrates very low muscle activity during the plank exercise.
The role of the ES in the plank exercise is limited as the plank exercise resists body weight and gravity with the anterior surface of the trunk.
Despite the weak muscle activity of the ES, the plank exercise can be used to evaluate and strengthen the core muscles, mainly focusing on the transversus abdominis TrA. Mok et al. Czapowski et al. Based on the previous studies, the plank exercise strengthens the core muscles effectively, and muscle activity is related to the posture of the exercise and the location of the muscle.
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