What is the use of plank support?
Plank is a popular fitness exercise in recent years. You only need to straighten your body into a prone position, support your body with your toes and forearms, and keep it for as long as possible. Plank is recognized as one of the most effective ways to train the core muscles.
Exercise parts and effects of plank support:
For sedentary people, due to lack of exercise in the abdomen, muscle loss is serious, and abdominal fat gradually accumulates. Practicing planks can focus on training the core muscles of the waist and abdomen and hip step, which can help shape a flat abdominal line. It’s worth noting that since the plank is a static strength exercise, it doesn’t have a very strong sculpting effect on the muscles. If you want to practice the vest line only by relying on it, there is still a certain degree of difficulty. In addition, plank exercises can also help maintain the balance of the shoulder blades and make the back line more attractive. Because this action needs to keep the neck forward, it can exercise the neck muscles, and it also has the effect of treating cervical spondylosis.
Key points of plank training
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, hips and ankles kept in the same plane, abdominal muscles pulled Tighten your pelvic floor muscles, lengthen your spine, keep your eyes on the ground, and keep breathing evenly. Hold each set for 30 seconds, and train 4 sets each time, with no more than 20 seconds of rest between sets. Squeeze your abdomen, tuck your hips, and keep your body in a straight line. Do not arch your crotch or twist it in a certain direction. Relax your arms as much as possible. It should be that your elbows just support the weight of your body, and you don’t need extra force.
