What are the different types of planks? What are the right plank essentials?

There are two main types of static planks and dynamic planks, and the key point is to keep the core stable.

The essentials of the plank are to keep the elbow and shoulder joints at right angles to the body. Get into a prone position on the floor, supporting your weight with your toes and your forearms. The arms are bent and placed under the shoulders.

1. Plank is a very important action for training core muscles. The so-called core muscles are mainly the muscles in the waist and abdomen, such as the transverse abdominis muscle, the internal and external oblique muscles, including the psoas major muscle at the back, also called the iliopsoas muscle, quadratus lumbos, erector spinae, and even the muscles of the pelvic floor, including the diaphragm.

2. If the core muscles are stable enough, the performance of other sports is good enough, including when running and walking, if the person's core is unstable, it will cause excessive twisting of the lumbar flexion, which will cause great pressure on the lumbar spine. In fact, the support of waist strength is not only the support of the lumbar spine, but also the "steel pneumoperitoneum" around the entire core muscle group just mentioned to support the entire upper body, the core strength is stable enough, and the entire waist strength is also stable. So, the plank is a great exercise to train the deep core muscles.

Of course, don't do simple planks, you can try to do fancy planks, including side planks, which can train the core muscles well.

1.You can slim down and create a beautiful figure.

Long-term adherence to planks can exercise abdominal muscles, neck muscles, back muscles, and gluteal muscles. When doing a plank, you need to expend a lot of physical energy, and at the same time, the abdomen is in a tense state. This process can effectively burn belly fat, reduce small tummy, and at the same time exercise abdominal muscles.

In fact, during the whole process of doing planks, the abdomen, neck, back, and buttocks are in a tight state, which can strengthen muscles, help train muscle formation, reduce obesity, and make the girl's whole body look obvious and beautiful. Especially the buttocks, when the muscles of the buttocks are strengthened, the best buttocks can be formed.

2.Relieves back problems.

In the impression of most boys, girls usually have weak back strength, especially thin waists, and some girls do. Weak back strength increases the chances of back and spine injuries. However, by insisting on planks, you can effectively strengthen your back muscles and improve your back's ability to resist impacts.

At the same time, it can also train waist strength, enhance waist strength, and improve the stability of the waist. Doing a plank can also improve some of the symptoms of back pain.

3.Correct sitting and standing postures.

Usually, many girls are busy with this and that for a long time, and often have back pain, neck pain, and so on. There will be an unconscious hunchback and bow when walking. Long-term planks can improve the situation because planks work your muscle groups, strengthen your back, neck, and legs, improve your body's stability and balance, and help you maintain proper standing and sitting postures, whether walking or standing.

4.Help you adjust your status.

The good thing about exercise is that it not only keeps your body healthy but also relaxes your brain. When you do a plank, your nerves are in a tense state. After saying that, the nerves relaxed, and the whole person felt as if they were relieved.

This will relieve the stress of your work and study all day and help you recover a happy mood.

The movement of the plate is very simple as it has only one movement. Everyone straightens and then moves into a push-up position. Use your forearms instead of your palms to support your body, then place your weight on your toes and forearms, and finally hold them for as long as you can.

Plank is an exercise that does not require equipment, is more simplified than regular calisthenics, and mainly works the core muscles of the abdomen. It's a consumable way. Generally, if you insist on it for about a minute for the first time, your whole body will tremble.

You can stick to it as much as you can, and then stick to it for a few minutes more each day than the day before. In this way, after a month, you can exercise a flat lower abdomen.

1.People with severe scoliosis, acute lumbar disc herniation, and osteoporosis are not recommended to do planks because their bones and muscles are not up to standard. However, plate support can correct mild scoliosis and can also be used 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, and people with excellent physical fitness for long-term exercise can do it. Gary Locke, who is in his sixties, is an example. Because this exercise puts pressure on the blood vessels, it is not recommended for people with cardiovascular disease.

3.Due to the large amount of exercise in the lower back and abdominal muscles, planks are not recommended for pregnant women.

Improve core strength, enhance the body's athletic ability, plank to exercise the strength of the abdominal muscles and the ability of the abdominal muscles, can strengthen the abdominal medial muscles, lateral muscles, transverse abdominis muscles, called core strength. People with chronic pain try not to do this exercise. Because the plank requires the person's body to be in a very healthy state, when the plank is performed, the pressure on the waist, wrists, legs and other parts is very great.

Planks work the muscles in the abdomen and improve muscle mass. Planks require the use of both hands in a position like push-ups. It is not suitable for the elderly and children.

The benefits of planks can make us stronger, to do planks we need to keep our feet together and our elbows on the ground, like some people with poor physique and poor joints are not suitable for planks.

1. It can improve the core strength, enhance the exercise ability of the human body, plank the strength of the abdominal muscles and the ability of the abdominal muscles, and can strengthen the abdominal medial muscles, lateral muscles, and transverse abdominis muscles, which is called core strength.

2. Plank can help the human body improve posture and temperament, and can correct the incorrect walking, sitting and sleeping posture, resulting in deformation, bending and other changes in the bones.

3. Plank can also improve the body's metabolic rate, plank is a strong and effective aerobic exercise, promote the body's metabolic rate at the same time, can enhance the body's resistance, but also significantly delay aging.

4. Plank can bring more flexibility and harmony to the body.