Plank Correct Posture, What Is Plank Correct Posture?

The correct position for the plank is:Lie on your stomach with your elbows bent and supported on the ground, your shoulders and elbows perpendicular to the ground, your feet on the ground, your body off the ground, your torso straight, your head, shoulders, hips, and ankles on the same plane, your abs tightened, your pelvic floor muscles tightened, your spine lengthened, your eyes looking at the ground, and you breathe evenly.

To increase the difficulty, the arms or legs can be raised. Keep your shoulders above your elbows and keep your abs contracting, keeping your hips no higher than your shoulders and shoulder-width apart between your feet. You can put your hands together and raise your hips appropriately for more than 75 seconds.

Keep your neck tilted forward to exercise your neck.

Planks should be done in a short single session

Plank is a static exercise, which is the core training method of the foundation. It can make the body's transverse abdominis, oblique abdominis, rectus abdominis muscles, and buttock muscles all get a certain exercise. When these muscles are strengthened, they make our daily movements easier and more agile, and the results are better when we do other exercises.

The longer the plank lasts, the more deformed the action becomes, which not only does not have a fitness effect, but also causes certain harm to the body. For example, the buttocks are upturned or sinking, the upper arms and forearms are not at a vertical angle, the head is tilted back or forward, and the body is crooked, which can cause cervical or lumbar spine injuries. The longer it takes, the more damage it causes.

Therefore, when doing this exercise on a daily basis, you should shorten the single time and improve the frequency and quality.

The above content refers to Encyclopedia - Plank.

1. The action should be standard in place.

Keep your hips, waist, and legs in a straight line, with your hips upturned or sinking, your upper arms and forearms not at a vertical angle, your head tilted back or bent forward, and your body skewed. If the action is not in place, not only will the quality of the exercise be greatly reduced, but it will also damage the lumbar spine after a long time. In addition, when performing lateral plank exercises, special attention should be paid to the balance of the muscles on both sides to avoid scoliosis.

2. Breathe evenly through your nose.

Because of the increased abdominal pressure during a plank, it may cause a temporary increase in blood pressure. Therefore, do not hold your breath when exercising, breathe evenly through your nose, keep your blood pressure stable, and reduce the occurrence of cardiovascular accidents.

The plank is relatively simple, allowing the exerciser to brace the floor in a prone position and then use the strength of the toes and elbows to balance the body while maintaining a straight, level position with the back for as long as possible.

However, the longer the plank, the easier it is to deform the movements, such as the hips are upturned or sinking, the upper arms and forearms are not at a vertical angle, the head is excessively tilted back or forward, the body is crooked, etc., these non-standard movements may cause cervical or lumbar spine injuries, and the longer the time, the more serious the injury, which not only does not have a fitness effect, but also harms the body.

The correct exercise method of plank, do these points correctly, in order to quickly tighten the lower abdomen!

Plank tips easily break through for a minute! The plank is the most basic training that can effectively work our shoulders, back, legs and entire core.

But the most common problem is that you will have shoulder pain and back pain after training, or you will not be able to hold on at all.

Today, let's talk about it in detail, how to do a good plank? It's important to master the technique to help you break through 1 minute easily!!

1.Arm support vertically.

The big arm is supported vertically on the ground, the palm can be fully extended, and novices are recommended to hold their hands into fists;

2.The lower back is straightened and the core is tightened.

The scapula force is not prominent, and the neck is parallel and does not raise the head;

3.Stretch your legs.

Landing on your toes, stretching your legs straight and opening your legs slightly, tightening your core with your whole body to clamp your hips without slackening, tightening your abdomen to maintain pressure, slightly rotating your pelvis inward (leaning back) and keeping your head, upper back, or hips in a straight line.

Avoid hard bracing and waist collapse, to find the feeling of strength in the whole body, if you can't hold on, look for the feeling of strength in the hips

Note that plank is a static training, generally about 1 minute at a time, and you can add movement exercises after proficiency.

The plank is in the correct position as follows. Bend your elbows so that your forearms are close to the ground, while your elbows and palms are flat on the ground, with your elbows just below your shoulders, keep your shoulders and elbows perpendicular to the ground, put your feet on the ground, allow your toes to bend, straighten your torso, keep your head, shoulders, back, hips, and ankles on the same level, tighten your waist, abdomen, and hips, and breathe at a constant rate.

Essentials for maintaining proper posture:

Check your elbows and shoulders, keep your elbows just below your shoulders, keep your body in a straight line, consciously adduct and control your pelvis, look for a sense of your ribs and hips approaching, and try to tighten your glutes.

The plank is in the correct position as follows.

1. Support your body with your arms and toes, and keep your feet the same width apart as your arms. Arms are stretched out slightly wider than shoulder-width apart. Keep your body straight and don't arch your back.

The shoulders are lowered, the chest is raised, the abs, serratus anterior and trapezius muscles are contracted, and the navel is adducted. Then move into a prone position, supporting most of your body weight with your lower back, abdomen, and forearms. The arms are bent and placed under the shoulders.

2. Look at your hands and don't look up, otherwise a small part of the force acting on the shoulders will be transferred to the cervical spine.

3. Keep your body straight at all times and hold this position for as long as possible. The body should be kept in a straight line and not collapsed.

4. Tighten the thigh muscles, transfer most of the center from the abdomen to the shoulders and arms, and press the heels backwards.

Precautions for doing planks

1. The action is in place.

Do the plank movement must be in place, so as to ensure a good workout effect. Moreover, when exercising, it should also be noted that the elbow and shoulder joints should be kept at right angles to the body, so as to increase the effect of the plank empty support exercise.

2. Pay attention to the rhythm of breathing.

In the process of exercise, we should pay attention to the breathing rhythm and try to keep the breathing even and stable, so as to achieve a good exercise effect.

3. Pay attention to the intensity of exercise.

No matter what kind of exercise you do, you should pay attention to the gradual progression, so as to achieve better exercise results. When doing plank exercises, we must pay attention to the method, not in a hurry, slowly adapt and continue to increase the intensity of the exercise, in order to have a good exercise effect.

The correct posture is: lie on your stomach, bend your elbows and support on the ground, your shoulders and elbows perpendicular to the ground, put your feet on the ground, lift your body off the ground, keep your torso straight, keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, lengthen your spine, and keep your eyes on the ground and breathe evenly. The intensity of the exercise is 60 seconds per set, 4 sets per session, and no more than 20 seconds between sets.

Plank is a muscle training method similar to push-ups, but it does not need to be propped up and down, and it is mainly in a prone position during exercise, and the body is in a line to maintain balance, which can effectively exercise the transverse abdominis muscles, and is recognized as an effective way to train the core muscles.

Specific methods: 1. Put a yoga mat first. Do a push-up position on the yoga mat, which is the starting movement of the plank movement.

2. Elbow bending. Keep your forearms close to the ground with your elbows and palms flat on the ground. The elbow is just below the shoulder. Keep your shoulders and elbows perpendicular to the ground.

3. Foot on the ground and adjust your toes to allow your toes to bend in order to straighten your torso. Keep your head, shoulders, back, hips, and ankles in the same plane.

4. Tighten the abdomen and buttocks, that is, tighten the abdominal muscles and pelvic floor muscles, and then lengthen the spine. At this time, in order to exercise the inner and outer core muscles, which are also the main muscle groups exercised in this sport.

5. Don't look up, keep your eyes facing the ground, and keep your breathing even.