What relaxation exercises do you need to do before planking?

What relaxation exercises are needed before plank support?

What relaxation exercises are needed before plank support? Everyone should protect themselves while doing exercises. No matter what exercise you do, you You need to do some relaxing warm-up exercises, because this will help you to be less likely to get injured after exercising. So do you know what relaxation exercises you need to do before doing plank support? The following is an introduction to this aspect. What relaxation exercises are needed before plank support? 1

Are there any relaxation exercises that are needed before plank support?

Yes.

No matter what kind of exercise you do, some warm-up exercises to relax the limb joints before exercising can activate body functions, improve the state of excessive stiffness and contraction of muscles, thereby improving the effect of exercise and reducing the pain during exercise. Therefore, it is recommended that you do a full-body warm-up exercise to increase the temperature of your limbs before doing plank support to warm up the body and reduce injuries, and then do stretching of the waist and abdomen to enhance the efficiency of subsequent plank support.

How to relax your muscles after doing plank support

1. Full-body relaxation exercises such as running

Full-body relaxation exercises include jogging in place, forward and backward cross jumps, and jumping jacks , skipping rope in place, walking quickly, cycling, etc. The general exercise intensity is about 1-3 minutes. Just feel that the body is sweating slightly, which helps the body relax and reminds the body that it is time to start exercising next. All muscles should be active.

2. Local stretching exercises

Plank support is a static movement, which mainly exercises the deep muscles of the waist and abdomen, such as transversus abdominis, multifidus, etc., stretching You can focus on the waist and abdomen, such as Cobra pose. If you do some other exercises in addition to plank support, it is recommended to do the "greatest stretch" action, which can stretch the main muscle groups of the whole body.

The greatest stretching practice

There is a dwell time of 5-10 seconds to complete each step.

(1) From standing position to straight arm support action

Action points: Stand with your feet slightly apart, keeping your legs straight (if you can't do this, you can bend your knees to complete it), Bend your hips and bend your body forward until your hands touch the ground, then move your arms forward in sequence until your arms are directly under your shoulders. At this time, your back is straight, so that your body is in a straight line from head to toe.

(2) Make a lunge forward, and stretch the arm on the same side to the side and upward.

Action points: Keep the body stable, bring forward the knee and lift one leg to the outside of the arm on the same side Land on the ground, then lift the same arm off the ground and open it to the maximum extent.

(3) Retract the arm on the active side inward and open it outward again

Action points: After pausing at the top of the action, rotate the shoulders and draw them inward, and at the same time, wrap the arms under the body. Pass, pause for a moment at the top of the movement, and then open outward again to the maximum range of the movement.

(4) Press down on the arm and keep the elbow as close to the ground as possible

Action points: Based on the third step, retract the arm, then bend the elbow and press down, so that the hand Keep your elbows as close to the ground as possible and bounce them up and down within your capabilities.

(5) Touch the ground with both hands and straighten your legs as much as possible on the basis of stepping forward

Action points: After completing the fourth step, move your arms and return your hands to the ground until your hands touch the ground. On the ground, then on the basis of stepping, move your hips backward and upward to straighten your legs as much as possible.

(6) Lower the center of gravity, lift your hands off the ground, and do a lunge stretch

Action points: After completing the fifth step, lower the center of gravity and return the front leg to the lunge state. , keep your body stable, lift your hands off the ground, straighten your upper body upwards, and raise your arms upwards.

(7) Return to the straight-arm support state, and then switch to the other side to complete the entire action

Action points: After completing the sixth step, move your upper limbs forward, and place your hands on the ground so that your arms are Support the body with the arms directly under the shoulders, straighten the front leg back to the straight arm support state, then switch to the other side to complete the entire movement.

(8) After completing the entire action on both sides, crawl on the spot and return to the starting state

Key points of the action: Complete the first to seventh steps on the other side and Return to the straight-arm support state, then alternately move your hands backwards to the front of your feet, and stand up to return.

How long to hold the plank for 1-2 minutes at a time, rest for about 1 minute, and then repeat 3 to 5 times.

Plank support mainly exercises the core muscles, including transversus abdominis, oblique abdominal muscles, rectus abdominis, and hip muscles. Generally, for novices, a correct plank support in 30 seconds is a good result. , if you can complete 2 minutes relatively easily and without shaking, it means that your core stability is better.

For more than 2 minutes, this exercise actually has little meaning, or is too boring. Generally, if you can complete the plank support for 2 minutes, it is recommended to increase the difficulty of the movement or practice more dynamic plank support. In this way, the core strength of the muscles and the exercise effect will be better.

Will I lose weight if I do plank support for a month?

Will I lose weight?

Doing plank support in a standard posture consumes only about 211 calories for one hour. Although it consumes less calories than running, and it is also very difficult to maintain for a long time, doing plank support can It can well exercise the waist, abdomen, legs, arms and other muscle groups. It can help the body tighten the waist and abdomen and shape the body curve. It can also promote metabolism and help burn fat during this anaerobic exercise. If you insist on doing it for a month, it will be better. You will lose weight. If it is combined with other fat-burning exercises such as jogging and cycling, the weight-loss effect will be even better, especially the waist and abdomen. What relaxation exercises should be done before plank support 2

What are the benefits of plank support

1. Plank support exercises muscle groups

The plank support action looks very simple. However, it can exercise the muscle groups of the back, abdomen, lower back, buttocks, adductors, diaphragm and other core muscle groups accordingly, and consumes a relatively large amount of physical energy during exercise.

Since you need 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 also has a certain effect on the treatment of cervical spondylosis. At the same time, doing plank support has certain benefits for heart function and glucose metabolism.

The main muscle targeted by plank support exercise is the transversus abdominis. The purpose is to strengthen the muscle strength and endurance of the transversus abdominis. For people with small belly, the transversus abdominis muscle is stretched and the strength is partially lost, resulting in muscle weakness. Relaxation and plank support can increase the active and passive contraction ability of the transversus abdominis, strengthen intra-abdominal pressure, thereby achieving the effect of exercising abdominal muscles and reducing the dimensions of the waist and abdomen.

2. Plank support shapes the body lines

Plank support can not only exercise the core muscles, but also shape the lines of the waist, abdomen and buttocks, allowing the lumbar and cervical vertebrae to temporarily release pressure , and more importantly, it can help maintain the balance of the shoulder blades and make the back line more charming.

3. Plank support to burn fat

Plank support may seem simple, but in fact it consumes a lot of physical energy. It can exercise the rectus abdominis, transversus abdominis and the muscles of the legs, back and buttocks. , if you feel bored, you can also combine it with other aerobic exercises, such as cycling, running, etc., which can better improve people's basal metabolic rate and promote local fat burning.

What are the main exercises of plank support?

Plank support is mainly an exercise for the core muscles. It is a primary core strength exercise, which is good for the rectus abdominis. , external obliques, internal obliques and transversus abdominis, and the leg, back, and buttock muscle groups can all be fully exercised.

The core muscle group refers to the deep muscle group of the trunk. Exercising the core muscle group can promote the effect of abdominal muscle training and full-body exercise.

Can plank support help you lose weight

As a fashionable exercise, plank support is very popular among people, and more and more people have joined the "plank family" . The action of plank support is simple, but it can exercise the muscle groups of the back, abdomen, lower back, buttocks, etc., as well as the core muscle groups such as the adductors and diaphragm. Unlike other exercises, plank support is a relatively static exercise, and the amount of exercise mainly depends on the duration of persistence.

Generally speaking, it is best to hold a plank for about one minute.

Plank support is so popular that people boast that you can get rid of fat in just one minute a day. In fact, plank support is not that amazing. Plank support is a kind of strength exercise, which is more about exercising people's muscles and increasing the basal metabolic rate. Simply doing plank support does not consume enough calories and cannot achieve a good weight loss effect. If you want to lose weight faster, you have to do aerobic exercise for a longer period of time, control your diet, and reduce your caloric intake. Although it is difficult to achieve good weight loss results by simply holding a plank for one minute a day, it is undeniable that plank support is an excellent auxiliary exercise for weight loss.

How to prevent arms from getting thicker by doing plank support

Control the amount of exercise

When doing plank support, you should control the amount of exercise and avoid arm Long muscles become thicker.

Relax your arms after doing plank support

Although it is not easy for your arms to become thicker when doing plank support, it is true that your arms are more tired than usual when doing plank support.

Therefore, no matter what, it is best to relax your arms more after doing the plank support, such as massaging, to relax the arm muscles, which can relieve the soreness and swelling in the arms after doing the plank support.