How to do a plank and what is the right one?

The plank is an effective way to move the transverse abdominis muscles in a straight line and is recognized as an effective way to work the core muscles. The standard plank is to bend your elbows to support the ground, and:The shoulders are at a 90° right angle to the elbows。When the body is lifted off the ground and the head, shoulders, hips, and ankles are in a straight line, the abdominal muscles are tightened, and the eyes are looking at the ground.

PlankMainly rely on your toes and forearms to support your weightBe sure to make sure that your body is in a straight line, and at the same time your legs are shoulder-width apart, and your hands can be folded. If you want to work your abs, you can do four sets a day, each set for more than a minute, and the rest time between each set is no more than 20 seconds. <>

At first, everyone feels tired, but gradually you can get used to the intensity. InGradually increase the weight on the basis of adapting to the strengthI believe that it will not be long before everyone will have a perfect abs. Under the epidemic, we can make full use of the time at home to exercise our physique, not only to make ourselves slim, but also to exercise our physical functions.

Exercise is only good for us, and everyone must choose the right method when exercising, do not exercise blindly, which may lead to body muscle strain and damage to the body. <>

Planks must be gradual from weak to strong, and don't put too much pressure on yourself at once, which will be counterproductive. Exercise is a constant thing, and we should treat it as a long-term thing, and we should not rush it. I remember that there were plank competitions held abroad, the most powerful people can support more than a few hours, as long as everyone insists on exercising, I believe that in the near future they can also be as strong as them, as the so-called youth is strong, the country is strong, we have to exercise their physical fitness, so that the country is stronger.

All parts of the body should be kept in a line, especially the head, shoulders, hips and ankles, the arms should be supported on the yoga mat with the elbows bent, the abdomen should be tightened, and the eyes should look down naturally.

Hold your body parallel to the ground with your hands, your hands must not bend, and your body must not go down.

The method of plank is very simple, you only need to keep your head, upper back, and hips in a straight line, the buttocks and abdomen should be forced, so that it is tense, the elbows are located directly below the shoulders, and the gravity of the whole body is basically supported by the hands.

1. The foundation of the hand. In the inclined plate type, the ten fingers of both hands are greatly opened, and the tiger's mouth and palm root are compacted to the ground. When you apply the right amount of force with your hands, it helps reduce strain on your wrists and shoulders.

3. Adjust the core area. The core areas include the transverse abdominis muscles in the abdomen, the multifidus muscles in the back, the diaphragm, and the pelvic floor muscles, all of which need to be deactivated when we practice planks.

4. The way to enter the plank. Lie on your stomach with your forehead on the ground and your feet together. Place your hands on either side of your ribcage with your fingers open and your fingertips pointing straight ahead.

The toes are hooked back, the heels are pushed back, and the thigh muscles are tightened. With your hands on the ground, your body pointing up, slowly straighten your arms and enter the board pose. The head, shoulders, hips, and ankles remain in the same plane.

Tighten your abdomen, keep your eyes on the ground, and breathe evenly.

Notes:

1. When you practice plank without activating the core, it is easy to collapse the waist, and the pelvis is in a state of forward tilt, which will put pressure on the lumbar spine. At this time, the consciousness of blind return should be placed on the abdomen, the navel should go up to find the lumbar spine, the anterior side of the abdomen should be shortened and raised, and the posterior side of the abdomen should be extended and elongated to protect the lumbar spine.

2. If the foundation of the hand is not stable enough, and the shoulders are very tense, it is easy to shrug the shoulders and put pressure on the wrists. At the same time, shrugging the shoulders can also lead to thick trapezius muscles, which is why many people have thicker shoulders.

Planks are simple to do, exercisers simply lie on their stomachs, bend their elbows and support them on the ground, their shoulders and elbows are perpendicular to the ground, put their feet on the ground, lift their body off the ground, keep their torso straight, keep their head, shoulders, hips, and ankles on the same plane, tighten their abs, tighten their pelvic floor muscles, extend their spine, and keep their eyes on the ground and breathe evenly.

To increase the difficulty, the arms or legs can be raised. With your shoulders above your elbows, keep your abdominal muscles contracting (controlled), keep your hips no higher than your shoulders, and your feet shoulder-width apart. You can put your hands together and raise your hips appropriately for more than 75 seconds (because our hips will sink over time, so you need to keep your hips and waist and legs straight).

Keep your neck tilted forward to exercise your neck.

1. The correct way to plank: After taking a prone position on the floor, use the toes of both feet and forearms to support your own weight. Bend your arms at 90 degrees and place them under your shoulders.

Keep your body in a straight line and hold on as long as you can. Breathe evenly and don't hold your breath.

2. What is the effect of doing planks often: planks can better train the core muscles, make you slimmer and more fit, this action can mainly depict the waist, abdomen and buttocks lines, more importantly, it can help the balance of the shoulder blades, make the back line look better, if you usually insist on doing planks, you don't have to go to the gym at all, and you don't even need equipment, practice twice a week, the waist and abdomen strength of the human body will be greatly improved, and the waist pain will be relieved. Plank seems simple, but in fact, it is also a whole-body exercise that consumes physical energy, and can be fully and effectively trained for the rectus abdominis muscle, external oblique muscle, internal oblique and transverse abdominis muscles, as well as leg, back, and buttock muscle groups.

3. How long to do a plank at a time: For novices, the first time to do a plank is 30 seconds to a minute, it does not take too long, and the most important thing is to have the action in place. And as you get used to it, you can increase it a little longer each time until you are exhausted.

The world record holder can do planks for up to four hours, and although we don't need to reach the world record level, we can make a monthly plan, such as five or even ten minutes, and you will find that your abs are becoming more and more noticeable, and it is not difficult to achieve the effect of the vest line.

Training methods: 1. Insist on arm training every day: If you want to plank for a long time, the key is to build basic ability, do more planks, aerobic exercises and corresponding exercises every day, such as push-ups, sit-ups, etc., to make your arms stronger and more enduring;

2. Cross your fingers when doing it: cross your fingers with both hands when doing a plank, which makes the stability of this hand action higher, and also reduces the difficulty of the whole action, so that you can hold on longer;

3. Pay attention to advanced exercises during training: the training of planks should be gradual and not achieved overnight. It can start with 1 to 2 minutes and gradually increase the time as the training increases;

4. Divert attention when doing it: Plank is an exercise that is as challenging as the physical one, and it is psychologically difficult to maintain a motion and spend so much time, so don't think about time when doing plank, and use other ways to turn old and shift attention.

Plank is a muscle training method that is mainly in a prone position when exercising, which can effectively exercise the transverse abdominis muscle. Plank can exercise a person's arm strength, do plank when the abdomen also needs to exert force, regular plank can reduce fat accumulation on the abdomen and thighs, has the best effect. When walking or working, people's posture is sometimes not so standard, and doing more planks can effectively correct the usual wrong posture and is conducive to the health of the body.

Breathing style: Planks are not strenuous exercises and consume less oxygen, so breathing through the nose alone is sufficient. If you feel tired after a long period of time, you can also inhale through your nose and exhale through your mouth and nose.

Obviously, the plank also has certain drawbacks, for example, the plank is a static exercise, which is different from the dynamic activity pattern required by most exercises; Another example is running, where the body is not moving, while the upper and lower limbs are swinging, and the plank is the whole body is stationary. Therefore, plank exercises are only the basic core training methods.

Planks are simple muscle training techniques that involve the body in a prone position with the body in a straight line and balanced. Usually doing the plank and rock branch extreme fast support exercise can exercise a wide range of muscle groups, and the body's metabolism can be improved. In addition, plank training requires keeping the waist straight, and consistent training every day can improve the phenomenon of hunchback.

Plank is a simple muscle training method that is similar to push-ups in which the body is in a prone position and the body is balanced in a line.

Although the plank is simple, it requires a lot of strength and a wide range of muscles, and every time you do a plank, it also improves the body's metabolism.

In addition, when performing plank exercises, the waist is required to be kept straight, so insisting on exercising this movement every day can improve the phenomenon of hunchback to a certain extent.