How to do plank support

How to do plank support

Plank support is a muscle training method similar to push-ups, but there is no need to prop up up and down. During exercise, it is mainly in a prone position. The body is in a line to maintain balance. It can effectively exercise the transverse abdominis. So how to do plan support?

Plank support mainly exercises the core muscles, including transverse abdominis, oblique abdominis, rectus abdominis, and hip muscles. By doing planks, you can strengthen these muscles. When these muscles are strengthened, you will find an increase in athletic ability.

When doing plank support, use your elbows and toes as support points, with your elbows open and shoulder-width apart and directly below your body. Tighten your abdomen and keep your hips, upper back and head on the same level. When doing this movement, be careful not to collapse your waist. Otherwise, the lumbar spine may be injured if the abdominal muscles are not exercised.

The longer the plank lasts, the better the physical fitness. Generally men persist for longer than women. A normal and healthy man should be able to maintain the stick pose for up to 2 minutes. Ordinary people can practice plank support for at least 1 minute at the beginning. If it is less than 1 minute, it means that the strength of the abdominal muscles is weak and needs regular exercise to improve the body. After 30 days of practice, most people can persist for more than 5 minutes each time.

Because plank support is not aerobic exercise, but a static resistance exercise, there is no need to follow the rule that aerobic exercise must be exercised for more than half an hour to be effective. Therefore, as an ordinary person who does not pursue the world record but only wants to train his core strength, it is enough to exercise for about 2 minutes a day.

Practicing planks cannot be fished for three days and netted for two days. Practice time should be arranged reasonably. Week 1: Practice for 20 minutes every morning and evening, 4 times per group, 1 minute each time; Week 2: Practice 30 minutes every morning and night, 4 times per group, 1-2 minutes each time; Week 3: Morning and evening every day Practice for 40 minutes, 4 times in each group, and insist on 2 minutes each time; of course, the correct plank support can't raise your head, don't collapse your waist, and don't push your ass. Beginners can invite others to correct their actions if they are unsure of themselves.

However, if you have shoulder pain, back pain, elbow pain, plank support can easily break, so try wearing a waist protector. For athletes whose back pain has an impact on their activities, it is very important to do a good job of lumbar care, otherwise the injury to the waist will be long-term. So when doing plank support, it is really important to make the movement standard.