What is plank? In fact, there is only one movement of flat support, which can be completely mastered without a coach – you just need to straighten your whole body into a prone position, support your body with your toes and forearms, and keep it for as long as possible.
This is the most popular instrument free exercise, which can effectively exercise the transverse abdominal muscle. It belongs to the consumption type of body shaping. After experiencing it, the whole body trembles one minute later. At this time, it is most expendable. If you can persist, you can persist. Every day is 5-10 seconds more than the previous day, and the “Mermaid line” can be reappeared in a month.
what is the difficulty of a simple action
Plate support seems simple, but in fact it is a whole-body exercise that consumes physical energy. It can fully exercise the rectus abdominis, the external oblique abdominis, the internal oblique abdominis and the transverse abdominis, as well as the leg, back and hip muscles. Especially when we do it together with fancy movements, its effect is absolutely more comprehensive and efficient than doing sit ups.
The simplest, most efficient exercise (flat support) that can be carried out anytime and anywhere can be practiced no matter in the sunny morning or during the interval of busy work.
does it look simple
But
Some people say that “if you can persist for 2 minutes, you are a hero”, and Gary Locke, the former US ambassador to China who is over 60, can persist for 51 minutes, beating Pan Shiyi and even Lin Dan, a good sportsman. At present, the highest record on the Internet is 1 hour and 20 minutes, while the Guinness world record is as high as 3 hours. How many minutes can you hold on?
Pan Shiyi described it on his Weibo: “Locke is 64 years old this year. When I do one minute of flat support, he can do it for 51 minutes. He has superhuman perseverance. Now I can do it for 10 minutes, and my abdominal muscles begin to show.”
[plank] can effectively exercise the transverse abdominal muscle, which is recognized as one of the most effective ways to train the core muscle group. Sticking to it every day can make the flat lower abdomen see the sun again.
training purpose
Exercise the core muscle group to make you thinner and healthier and keep away from lower back pain.
This action mainly shapes the lines of the waist, abdomen and buttocks. More importantly, it can help maintain the balance of the shoulder blades and make your back lines more charming.
training methods
Lie prone, with elbows bent and supported on the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, crotch and ankle on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine extended, eyes looking at the ground, and keep breathing evenly.
Each group is kept for 30 seconds, and 4 groups are trained each time. The interval between groups is not more than 20 seconds.
key points:
Be sure to keep elbow and shoulder joints at right angles to your body.
Enter a prone position on the floor and support your weight with your toes and your forearms. The arms are bent and placed under the shoulders.
Keep your body straight at all times and stay in this position for as long as possible. To increase the difficulty, the arm or leg can be improved.
Keep the shoulders above the elbows, keep the abdominal muscles contracting (controlled), keep the hips not higher than the shoulders, and keep the feet the same width as the shoulders.
The hands can be folded, and the hips can be properly raised when we persist for more than 75 seconds (because our hips will sink over time, we need to keep the hips straight with the waist board and legs).
Keep your neck forward to exercise your neck
After you have been holding on for a while, you can try to increase the difficulty
I can lift one foot in the air.
I can lift one hand in the air.
One foot and one hand can be lifted in the air.
Leave a Reply