What are the benefits of plank support

Most people should know that plank is an exercise that can train the abdominal muscles very well, and it can also help us make the waist line more graceful, so that our figure will become much better than before. In fact, the plank exercise seems to be relatively simple and not so easy. In fact, if you really exercise it, you will know that it requires a lot of strength in your waist and hands to complete it, so it can give your waist and abdominal diseases a very good exercise.

Plank is one of the most commonly used methods of core muscle strength training. The movement is very simple: lie prone, open your elbows as wide as your shoulders, support your elbows on the ground, and keep your upper arms and torso at 90° to the best of your ability. Bring your toes together to reduce your support area. Straighten your neck naturally, look forward and downward, and keep your chest up. Keep your head, shoulders, hips, and lower limbs in the same plane. Tighten your abdominal muscles and pelvic floor muscles, and keep your spine in a natural physiological curvature. Breathe naturally, don't hold your breath, and your hips should not drop or tilt to the sides of the body.

This movement looks simple, but it can exercise the muscle groups in the back, abdomen, lower back, buttocks, as well as the core muscle groups such as the adductor muscles and diaphragm. Almost all movements use the core muscles, including eating, walking, sneezing, etc. If your core muscles are strong, they can make your daily movements easier, more agile and more robust, and are also the key to achieving better results in other exercises.

The key to doing plank is to standardize the movements, do what you can, and proceed step by step. Beginners must control the intensity well. When the supporting movement begins to deform, they must stop in time and don't force it. After mastering the movements, they may be able to gradually extend the time. It can also be divided into four to six training sets, with each set lasting twenty to thirty seconds, with no more than twenty seconds between sets. The time doesn't need to be too long. Generally speaking, an adult can hold it for more than 60 seconds.

It is worth noting that many people do not perform the plank exercises properly, such as the hips are tilted up or down, the upper arms and forearms are not at a vertical angle, the head is tilted backward or forward excessively, the body is tilted, etc. This is not only not good for the fitness effect, but may also cause damage to the cervical or lumbar spine. Therefore, it is important to keep your hips, waist and legs in a straight line. In addition, it is best to warm up for ten to fifteen minutes before doing plank exercises. Middle-aged and elderly people may wish to reduce the difficulty of the movement appropriately, by changing it to the knees touching the ground and the calves bending backward 90 degrees. If you have lumbar disc herniation, it is best to do it under the guidance of a doctor to avoid worsening of the condition.

Although plank has many benefits, many people do not master the movements well when doing plank. This will cause their hips to sink and not present a vertical angle, so it will not have any exercise effect and will easily strain the muscles in their waist. It is best to keep the hips and waist in a straight line when doing plank.