3 times a week, 1 month to develop sexy mermaid line

“You don’t need to go to the gym or even use any equipment. Just practice three times a week and you can get a mermaid line in a month!” Recently, “Plank” seems to have become synonymous with fashionable exercise. It is hailed as "the most practical weight loss exercise" and claims to help you get rid of excess fat in just a few minutes a day. Can a simple action really have such magical effects?

Experts say that plank has a certain fitness effect, but since it is not an aerobic exercise, it does not have the so-called magical effect of weight loss. It mainly makes muscles firmer and stronger.

Glossary

Plank support with hips, waist and legs in a straight line

The reason why plank is so popular is partly due to its simple movements. The movement requires the body to lie prone with elbows open to shoulder width, while the elbows are supported on the ground. The upper arms and torso are kept at 90 degrees as much as possible, and the toes are together to reduce the support area. The neck is naturally straight, the eyes look forward and downward, the chest is straightened, the head is raised, the shoulders, hips and lower limbs are kept in the same plane, the abdominal muscles and pelvic floor muscles are tightened, so that the spine is in a natural physiological curvature. At the same time, maintain natural breathing, do not hold your breath, the hip joints cannot fall or tilt to the sides of the body, etc. This movement requires the body to keep the hips, waist and legs in a straight line.

Main muscle training

The fitness coach said that in fact, the plank support does not have the so-called magical effect of weight loss. This movement has a certain fitness effect, especially for the back, abdominal muscles, legs, arms and other parts. Moreover, this movement involves many muscle groups, which can exercise the core muscle groups to a certain extent. Its effect is mainly reflected in making the muscles stronger and firmer.

Aerobic exercise is the only way to lose weight

As for the so-called miraculous effect of rapid weight loss, the coach explained that this is unrealistic and the fitness effect of plank support has limitations. Whether a person's body is slim or not is mainly related to the fat content in the body. Aerobic exercise is the only way to remove fat. Plank support is not an aerobic exercise such as slow walking and running. Its energy consumption is also limited and it does not have the effect of eliminating fat.

remind

People with herniated disc, scoliosis, etc. should not

The coach said that the plank itself has a certain challenge, namely the length of time the movement lasts. People who are trying it for the first time should pay attention to the intensity and gradually extend the duration of the movement, and should not rush it. However, it should be pointed out that not all people are suitable for plank support. For example, people with herniated disc, spinal bulge, scoliosis, etc. are not suitable for this movement. If they do this for a long time, it may make the existing herniation, scoliosis, etc. worse.

Plank support

Lateral plank

Exercise area: abdominal oblique muscles

Lie sideways, keep your body straight, stretch your abdominal muscles, use your elbows and forearms to support the ground to prop up your body, with your body forming a 15-degree angle with the ground. Place your other arm on your side, akimbo, to keep you stable.

Key points: Tighten your core muscles, straighten your spine, and focus on your side abdomen. Begin to side curl your obliques, pausing just before touching the ground, then return to the starting position.

Plank Leg Raise

Exercise area: Abdomen

Face the ground, bend your forearms down and keep them close to the ground, tighten your abdomen, straighten your body, and keep your neck and spine relaxed. Imagine you are a plank and remain straight from head to heels.

Key points: Raise one leg about ten centimeters off the ground, keep the leg upright and maintain this position for 1 second. Return to the starting position and continue alternating legs.

Skydiving

Exercise area: abdomen, buttocks

Lie face down on the floor with your arms at your sides, then slowly lift your chest and palms off the floor with your thumbs facing outward.

Key points: Do not tighten your hips and hold the position for 30 seconds.