What are the key points of plank movement?

Plank is also a kind of exercise method in sports. Plank is the most effective way to exercise muscles. If you insist on doing plank every day, it can make your body better. There are many plank movements, and not everyone can do them, so you need patience to stick to it. In fact, as long as you master the essentials of plank, you can practice this movement easily. Let's take a look at it below.

Exercise Method

Lie prone with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, and maintain even breathing.

Hold each set for 30 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

Action essentials

Keep your elbows and shoulders straight with your body.

horn. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms and place them under your shoulders. Keep your body straight at all times and maintain this position for as long as possible.

To increase the difficulty, the arms or legs can be raised. Keep your shoulders over your elbows, keep your abs engaged (under control), and keep your hips no higher than your shoulders, with your feet shoulder-width apart. You can put your hands together and lift your hips slightly when you hold the position for more than 75 seconds (because your hips will sink over time, you need to keep your hips, waist and legs in a straight line). Keeping your neck tilted forward can help exercise your neck.

Exercise Effect

Exercise your core muscles to help you lose weight and stay healthy, away from lower back pain.

This movement mainly shapes the lines of the waist, abdomen and hips. More importantly, it can help maintain the balance of the shoulder blades and make your back line more charming.

The above has introduced the key points of plank movements in detail. Now everyone should be clear. If you want to exercise, you must exercise well. It can not only improve the body's immune ability, but also make your body better. This exercise method is relatively difficult, so I hope everyone can stick to it for a long time to see good results.