What are the benefits of doing plank support every day?

What are the benefits of doing plank support every day?

What are the benefits of doing plank support every day? Plank support is a type of exercise without equipment. It is simpler than ordinary aerobics and mainly exercises the core muscles of the abdomen. If you can stick to it, it will be good for your body. What are the benefits of doing plank support every day? What are the benefits of doing plank support every day 1

1. Exercise abdominal muscles

The main muscle targeted by plank support exercise is the transversus abdominis, with the purpose of strengthening the muscle strength of the transversus abdominis And endurance, it can enhance the muscle endurance of core muscles and help exercise abdominal muscles.

2. Lose weight

Plank support can also consume a certain amount of calories and can also play a role in burning fat. Long-term practice of plank support can tighten abdominal muscles. Lose belly fat.

3. Help treat cervical spondylosis

Since you have to keep your neck tilted forward when doing plank support, the neck muscles can also be effectively exercised and the cervical spine can be relaxed, which is good for The treatment of cervical spondylosis also has a certain effect.

4. Improve bad posture

Because practicing plank support can improve core strength, and the core muscles have a strong impact on the neck, shoulders, chest and back. .It has a profound impact on the overall condition and can greatly improve the ability to stand and stabilize posture. After a period of plank support practice, it can help you always maintain a correct sitting posture and improve bad postures such as hunchback.

5. Enhance physical fitness

In the process of doing plank support, it can promote metabolism, regulate the endocrine system, improve body immunity, enhance physical fitness, and improve resistance to disease. ability.

How to do a plank

The action of a plank is very simple, because it has only one action. Everyone straightens the body and then enters the push-up position. At this time, use the forearms instead of the Use your palms to support your body, then place your body's center of gravity on your toes and forearms, and finally hold it for as long as possible. What are the benefits of doing plank support every day? 2

1. Benefits of doing plank support before going to bed

Generally speaking, doing plank support before going to bed is good and beneficial to health. Plank support is a form of exercise that can be done at any time except after meals. However, please note that the intensity of this exercise before going to bed should not be too high, and if you choose to do it an hour or two before going to bed, it will be fine and will not affect your sleep.

Moreover, doing plank support one or two hours before going to bed, that is, at 8 or 9 pm is the best time to achieve the best weight loss effect.

2. What exercises are not suitable for before going to bed?

In principle, high-intensity exercise should not be done before going to bed. In principle, it is best not to do too strenuous exercise before going to bed, as this will speed up your heart rate, affect your speed of falling asleep, and also affect the quality of your sleep. However, nothing is absolute. Everyone has their own work and rest habits, so if it is a habit, there is no need to deliberately imitate the so-called healthy habits.

3. Things to note when doing plank support before going to bed

It is not recommended to do plank support in bed before going to bed.

When doing plank support before going to bed, it is best to lay a fitness mat on the ground. You can also do it on the carpet. It is not recommended to do it on the bed.

The effect on the bed will be much smaller than on the floor. Because the bed has a certain degree of elasticity, it will balance the imbalance of the body, so the value of exercise will be reduced.

4. Can anyone do plank support?

Plank support is a simple movement and relies on body weight for static support. There are no requirements for practitioners. If you have little fitness experience, you can start with the simplest plank movement, such as using your palms for support. Whether you are a beginner or a fitness expert, there is always a plank movement that suits you.