Which is better for abs crunching or planks?

Crunch. The crunch can make the abdominal muscles get a strong workout, which will make the abdominal muscles stronger, so the crunches can train the abdominal muscles more.

The effect of planks can be better, because I often hear from coaches that crunches do not have much effect.

Abdominal curls can train abdominal muscles more, because abdominal curls are mainly aimed at the abdomen, which can train abdominal muscles.

Plank. Curls are more targeted, but planks will increase athletic performance through the training of the entire core muscles, and strong core muscles will make the crunches more in place. As long as you are lean enough, the body fat percentage.

Low enough, abs.

You can see it even if you don't practice. Everyone has abs, but most of them are covered by fat, what you have to train is not to train the abs, but to train the existing abs to be stronger and better.

<> when it comes to abs, the first thing that comes to most people's minds is the six muscles located in our abdomen. Because the presentation of this part of the muscles requires good diet control and fitness habits, "six-pack abs" means a good sense of self-body management, first of all, abs are something that everyone has, just like having a mouth on the face. It consists of the rectus abdominis muscle, external oblique muscle.

Internal oblique and transverse abdominis muscles.

The abdominal muscles, commonly referred to as the abdominal muscles, are lumpy rectus abdominis muscles.

An hour of planking in a standard position burns only 211 kcal.

Much less than running, running is about 500 kcal, and consuming 1000 grams of fat requires about 7700 kcal of calorie consumption, crunch is the outermost layer of the abdomen, rectus abdominis, which is what we call 8 muscles, strictly speaking, can only exercise 8 fast abdominal muscles, the effect of the bottom few exercises is not obvious, and you need to do other actions.

The four muscles have a slightly different division of labor, the external oblique and internal oblique muscles are like the steering wheel of our torso, mainly responsible for the rotation of the torso and the left and right direction when bending forward, the transverse abdominis muscle stabilizes the stability between the ribs and pelvis in the deeper position of the torso, and should be exercised three to five times a week. Long-term aerobic exercise can continuously burn body fat and continuously consolidate the effect of fat loss. While insisting on aerobic exercise, you can do more anaerobic exercises such as crunches and planks according to your physical condition.

For example, squats.

Planks are better, because when planks, the body's weight will be placed on the abdominal muscles, so that the effect of exercising the abdominal muscles will be more obvious, while the crunches are effective, but the effect is not great.

Planks are a bit better because they not only work your abs, but they also work your overall balance, which is a very good exercise.

Planks are better, and planks can work every part of the body, and the abdominal muscles are more noticeable at the end.

Of course, the effect of the crunch is better, because the crunch can completely train the abdominal muscles, which is very good.

The dynamic plank has a better effect than the crunch, and the effect is obvious if you insist on exercising every day to break through the blockage.

The crunch is a special exercise invented for the exercise of abdominal muscles, and the effect is particularly good, and the time used is particularly short.

Both of these effects are equally good, and the results are even better when they are done together.

Plank is a training exercise, although it can help us strengthen our abdominal muscles to a certain extent.

But it doesn't mean that all the training movements that strengthen the abdominal muscles can help us develop 6-pack abs, not that we can train 6-pack abs as long as we do planks.

What we need to know is that if we want to train our abdominal muscles, a very important point is that we have less abdominal fat, if we have too much abdominal fat, even if our abdominal muscles are strong, our abdominal muscles are invisible.

Therefore, in order to train our 6-pack abs, we need to lose fat, and to lose fat, we need to do a lot of fat loss training, a lot of fat loss training with high energy consumption.

And when we do the plank training movement, even if we do it for a long time, even if we insist on doing it every day, the fat loss effect it can give us is still unsatisfactory.

In other words, if we want to rely solely on the action of plank to help us train our abdominal muscles, it is more difficult, or a little impossible.

Generally speaking, the best way to train abdominal muscles and lose fat is to do a lot of fat loss exercises and cooperate with our diet control.

The so-called mass fat loss exercise generally refers to a lot of aerobic exercise, or high-intensity interval exercise, that is, HIIT training, and then combined with a moderate amount of anaerobic strength training.

In addition, we need to know that in order to make ourselves successful in fat loss, we must pay attention to our own dietary control, because no matter what kind of exercise, it only plays an auxiliary role in our fat loss success.

The factors that determine whether we can successfully lose fat, whether we can develop 6-pack abs, or the control we have in our own diet, because the fat on our body is always eaten by ourselves.

Doing several sets of planks a day has several benefits for the body:

1. Exercise balance. The balance of the body has a lot to do with the state of walking, and some people will have a feeling of weakness in the leg muscles due to the lack of exercise and strength training, which causes the walking posture to sway, giving people a very bad impression. Planks can effectively help exercise leg muscles, increase lower limb strength, and enhance the body's sense of balance.

2. Shaping up. Planks can consume a lot of physical energy, speed up the body's metabolism, and provide the body with the energy needed for exercise by burning excess body fat, so as to achieve the effect of cellulite**. When doing planks, because the abdomen has to bear a lot of force, the abdominal muscles will be in a tight state, so that the contraction of the abdominal muscles will be exercised, and if you persist for a long time, the vest line will appear in the abdomen.

At the same time, the standard plank is to keep the head, shoulders, hips and ankles on the same level, and doing a plank every day can effectively help relieve shoulder and neck pain, exercise the spine to return to a straight line, and improve the curve of the hips, so as to achieve the effect of shaping.

3. Relieve mental pressure and exercise willpower. Plank is a relatively boring exercise, the body is almost in the same posture the whole time, and there is nothing to rely on with the help of external forces, if you want to persevere, you must rely on your own belief and willpower, which can well cultivate people's endurance and perseverance.

Although the plank is simple, it also needs to be gradual and gradually deepened, and it is not a one-time thing. Especially for people who don't exercise very often, you must do a good job of warm-up exercises in advance, so that the muscles of the whole body are in a relaxed state before the plank action, if the initial stage of the exercise does not reach the expected time and state, do not force it, take care of your health is the most important, otherwise not only will you not achieve the purpose of exercise, but will cause other uncomfortable reactions.

Plank is a suitable exercise for all ages, as long as you master the standard action requirements and some precautions, it can be exercised almost anytime and anywhere, in addition to the several benefits introduced above, plank has many benefits for the body, so if the physical conditions allow, you must stick to it.

1. Planks can exercise the abdominal muscles. If the plank is done regularly, it has a very powerful effect, and can exercise many muscles, such as waist muscles, abdominal muscles, leg muscles, buttock muscles, as well as back and shoulder muscles, and can also be effectively exercised, which can make the body lines softer and more beautiful, and plank exercises can exercise the whole body.

2. Doing planks should be from shallow to difficult, initially insist on more than 30 seconds, and after a long time, you can insist on 5 minutes, group exercises, so that in the process of intervals in exercise, the muscles can grow better, and the benefits to the body are still many.

Planks are for core strength.