How can the plank, which everyone loves, make training more efficient?

Plank, the English name is also called plank, what is the plank contest that was recommended on the previous **, what celebrity supports for an hour, in these activities, we can actually see that the plank they do is not very perfect, and there are some problems.

First of all, I would like to mention that the plank is a very classic and very basic core exercise. Narrowly speaking, it is mainly concentrated in our waist and abdomen, and some people always think that the core is the abdominal muscles and lumbar back muscles or the vest line, which can be seen and touched, but it is not so simple. Our so-called core is actually a deep layer that helps stabilize the spine, helps make our walking more stable and comfortable, and then helps us solve lower back pain.

To really do the standard plank and stay away from those wrong movements, first prepare a PVC pole, which is a very useful tool in our learning movements, we can ask the coach to put the PVC pole on our back, and then focus on a few points - the back of the head, thoracic vertebrae, and sacrum are three points that colleagues stick on the PVC pole.

Then keep the abdomen tucked, the lumbar spine is a little upward, the space between the lumbar spine and the PVC rod is very limited, and the wrong action is actually that the lumbar spine and the rod can even stretch into a palm as much. Many people report that their lower back hurts after doing the plank, why do they have back pain?

In fact, because our pelvis serves as the base of the entire torso, its position directly determines the arrangement of our spine. For example, when our pelvis is tilted forward, the lumbar curvature will increase, so the buttocks will become more curved, and the chest will be erect. When the pelvis tilts backwards, the abdomen will be tucked and the waist will be raised.

The most economical and reasonable movement in our upright position is the pelvic neutral position, which has the strongest weight-bearing capacity.

But whether it's in a prone position or with the pelvis neutral or leaning forward can lead to the worst outcome – a herniated lumbar disc, especially for people who often sit in the office with poor core strength, posture problems, and degenerative changes in cartilage.

When a stable structure is formed between the spine and the pelvis, not only do we become more relaxed, but also the backache can be reduced a lot after the exercise.

So don't learn from those **** non-standard planks, today I have corrected so many mistakes for everyone, we must think about it when we do planks by ourselves, try to avoid opening, and reduce the damage to our body caused by wrong actions

If we want to make plank training more efficient, we can use some equipment appropriately, for example, we can use some sandbags to carry weights, so that we can achieve a very good exercise effect, and the action must be standard and the time must be longer.

Planks are mainly used to exercise core strength, and if you want to train more efficiently, you must ensure that you exercise every day, and try to make the movements as standard as possible.

If you want to make plank training more effective, you need to do it for five minutes. Because after each set of planks reaches only five minutes, you can fully train your waist strength.

The training method for beginner planks is as follows:

1. Correct posture.

Maintain the correct posture before the plank to avoid the adverse effects of excessive pressure.

2. Duration.

Beginners should start with 10 seconds and slowly increase to 30 seconds or more. Don't start with the maximum amount of time, as it can cause fatigue or injury.

3. Breathing method.

Breathing is also very important for plank training. When planking, you should concentrate and synchronize your breathing with your movements.

4. Difficulty of modification.

At different stages, the difficulty of the plank can be adjusted by changing the posture. Beginners should gradually increase the difficulty according to their actual situation.

5. Continuous training.

Plank exercises three to four times a week can help improve your body's strength and endurance, as well as improve your posture. Don't do it the same way all the time, you should incorporate other exercises to improve the body's well-roundedness.

PlankedPrecautions

1. Attention. 1. Keep your body straight at all times and hold this position for as long as possible. To increase the difficulty, the arms or legs can be raised.

2. You need a more suitable tablet, which cannot be too hard or too soft. With your shoulders above your elbows, keep your abdominal muscles working with continuous contraction (control).

2. Not suitable for people.

1. People with severe scoliosis, acute lumbar disc herniation and osteoporosis are not recommended to do planks due to substandard bones and muscles. However, planks have a corrective effect on mild scoliosis and can also be performed as a restorative exercise in the later stages of lumbar disc herniation.

2. It is not recommended for middle-aged and elderly people over 45 years old to do planks, but people who have insisted on long-term exercise and excellent physical fitness are no problem, and Locke, who is over 60 years old, is an example. It is also not recommended for people with cardiovascular disease because it puts pressure on the blood vessels.

3. Due to the large amount of exercise on the waist and abdominal muscles, it is not recommended for pregnant women to do planks. However, planks are recommended for women who are more than 42 days postpartum to recover their pelvic floor muscles and prevent uterine prolapse.

Plank training position

1. Hand and foot touching exercises. Maintain the traditional plank position, but use your hands instead of your elbows, (because this is to make the next movement more effective) and then arch your back, let your hands touch your ankles, remember to cross the corresponding hands and feet (right hand + left foot, left hand + right foot), switch sides, train for 15 seconds, almost 15-20 groups, three sets.

2. Concentrate on your feet. Just keep the plank ready, keep your hands moving, and then let your feet move quickly from the sides to the center, but without touching, and then return to do it again. The concentration speed should be fast, and it will take about 15 seconds.

3. The third one is relatively simple, there is not much movement, only the movement of the hands. Raise your hand to touch your shoulder, just like the first movement. Touch your right shoulder with your left hand and your left shoulder with your right hand, keeping your legs straight and your waist straight.

Be just as fast as you can. Of course, it is also a 15-second exercise, close to 20 reps.

4. Leg lifting exercises. Support your entire body with your palms down, then raise your knees as if you were standing up and raising your legs, remembering that your knees must be raised in front of your abdomen down or in front of you, for best results.

Benefits of practicing planks

1. Let your core muscles get the best training, you can intuitively feel from the posture of this action, it can strengthen the abdominal muscles, buttock muscles, etc., and the benefit of strengthening is to greatly improve your athletic ability!

2. Avoid injuring your back and spine, as studies have proven that it can reduce back pain, so there is nothing wrong with practicing planks.

4. Strong body and good physique. Of course, this can be achieved by many fitness exercises, but the effect of planks is still relatively good, so a lot of practice is very valuable for you.

5. Feel comfortable. Exercise can achieve the value of fitness at the same time, but also can make you feel comfortable, release your stress, of course, remember to concentrate on the practice, if you want to practice at the same time, then I am afraid it is difficult!

Plank training instructions

1. The details are in place, whether it is the elbow or the body upright, these must be maintained in the correct posture, otherwise it is difficult for your exercise to be effective, and it is also prone to problems.

2. Pay attention to the amount of training, not everyone can be suitable for the amount of training formulated by professionals, practice according to your own needs and your own situation, don't care about more or less, it is important to practice.

3. Training time, of course, fitness should be very sensitive to time, you can't practice all the time, learn to relax yourself, relaxation is also part of exercise, after all, you are not a machine and don't need to rest, remember!

In addition to plank training in groups, each group achieves the limit, plank mainly exercises core strength and waist, abdomen and legs, so the following movements can be used to assist:

To do it in groups, 20-30 times for 3-8 sets, rest for 1 minute or less between sets, increase or decrease appropriately. You can separate the legs, lower back, and abdomen to exercise, or you can freely combine several to exercise together.

Lay the yoga mat on the ground to ensure the essentials of plank movements, and when exercising at the beginning, it is recommended to do it in groups, each group of 30 to 60 seconds is appropriate, and gradually according to your own conditions. Although the plank is a simple and effective training movement, the most taboo for fitness is a single movement, especially in an area as important as training core strength.

Support is far from enough. For example, abdominal muscle boards, fitness balls, crawlers, etc., are all good core strength training equipment, as long as the core strength is comprehensively trained, you can get excellent fitness results.

Plank essentials: Shoulders and elbows at 90 degrees, trunk straight, head and shoulders, hips and ankles as much as possible at the same level, abdominal muscles, spine lengthened, eyes to the ground, breathing evenly, timed to hold the movement for at least 30 seconds. Remember here that planks are not about how long you last, but about continuous high-frequency exercises.

As long as the exercise posture is correct, you will find that the duration of the exercise is getting shorter and shorter if you do 4 or 5 sets in a row, but at this time your exercise effect will be several times that of the first group.

When exercising, pay attention to the fact that the toes only play a supporting role, and do not exert force. Control yourself to breathe evenly. If you can't control your hips and can't get up, you can rest for half a minute, and then move on to the next set after half a minute.

If the plank exercise is already very easy and the simple movements are boring, then you can practice some tricks of support, such as the sideways plank, which can also get the effect of exercising the abdomen. To lose belly fat.

The contour of the abdominal muscles requires less than 15% body fat, and the washboard style must be less than 10%. Otherwise, it will be covered with fat, and you won't be able to see it no matter how much you exercise! Therefore, if you have high body fat, you must maintain aerobic exercise (such as running) 5 times a week for more than 40 minutes each time.

Diet is the most critical thing, keeping it low in fat, high in protein and low in calories.