Exercise through long-distance running? One move is more effective than running 1000 meters

What is a plank? There is only one plank movement, and you can master it without a coach - you just stretch your whole body into a prone position, support your body with your toes and forearms, and hold it for as long as possible.

This is the most popular exercise without equipment. It can effectively exercise the transverse abdominal muscles. It is a consumption-type body shaping exercise. After one minute of experience, the whole body trembles. This is the most consumption. If you can persist, persist for 5-10 seconds more every day than the previous day. After a month, you can restore the "mermaid line".

What is the difficulty of a simple action?

Although plank may seem simple, it is actually a whole-body exercise that consumes physical energy. It can fully exercise the rectus abdominis, external oblique muscles, internal oblique muscles and transverse abdominal muscles, as well as the leg, back and buttocks muscles. Especially when done together with fancy movements, its effect is definitely more comprehensive and efficient than doing sit-ups.

The simplest, most efficient and most performable exercise anytime and anywhere (plank) can be practiced on a sunny morning or during breaks at work.

Looks simple doesn’t it?

But……

Some people say, "If you can hold on for 2 minutes, you are a hero." However, the former US Ambassador to China, Gary Locke, who is over 60 years old, can hold on for 51 minutes, beating Pan Shiyi and even athlete Lin Dan. The current 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 Weibo: "Gary Locke is 64 years old this year. When I can do a one-minute plank, he can do it for 51 minutes. He has superhuman perseverance. Now I can also do it for 10 minutes, and my abdominal muscles are starting to show."

[Plank] can effectively exercise the transverse abdominal muscles and is recognized as one of the most effective ways to train the core muscles. Doing it every day can make your flat belly visible again.