What are the movements and precautions for plank training of abdominal muscles?

The main sport of supporting abdominal muscles is to do plank support. This sport requires the use of a fixed platform. The human body must be supported by the plank to perform various supporting exercises. This can exercise the abdominal muscles and the formation of arm muscles. Now there are many kinds of plank support abdominal muscle exercises. Pay attention to the balance and stability of the body. At the same time, there are many things to pay attention to, which are related to the success of abdominal muscle training. So what are the movements and precautions for plank support abdominal muscle training?

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. 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 60 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

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.

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.

The precautions are:

Be sure to keep your elbows and shoulders at right angles to your body.

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 as time goes by, so you need to keep your hips, waist and legs in a straight line). Keeping your neck tilted forward can help exercise your neck.

The above article explains the movements and precautions for plank training of abdominal muscles. Before doing plank training, you should pay attention to choosing the right movements. Arm strength is very important. Each set of movements can be performed alternately. This sport is not picky about the location. You can exercise in bed before going to bed. There are many abdominal muscle exercises, plank is one of them, and there are more exercise methods for everyone to choose from, but you must have perseverance to persist in each exercise.