Correct posture of plank support

The correct posture of plank support is as follows:

1. Support the body with both arms and toes, and the distance between the feet is the same width as the arms. Keep your arms straight, slightly wider than shoulder-width apart. Keep your body straight and don't arch your back. Lower your shoulders, lift your chest, contract your abdominal muscles, serratus anterior and trapezius muscles, and adduct your navel. Then get into a prone position, using your waist, abdomen and forearms to support most of your weight. The arms are bent and placed under the shoulders.

2. Look at your hands and do not raise your head, otherwise a small part of the force acting on the shoulders will be transferred to the cervical spine.

3. Keep your body straight at all times and maintain this position for the longest time possible. The body should be kept straight and the waist should not be slumped.

4. Tighten the thigh muscles, transfer most of the center from the abdomen to the shoulders and arms, and press the heels back. Appropriate force transfer can extend the exercise time.

Things to note when doing plank support

1. The movements are in place

When doing plank support, you must be in place to ensure a good exercise effect. And when doing exercises, you should also pay attention to that the elbow joints and shoulder joints should be kept at right angles to the body, so as to increase the effect of plank support exercise.

2. Pay attention to the breathing rhythm

During exercise, you must pay attention to the breathing rhythm and try to keep breathing even and steady, so as to achieve good exercise effects.

3. Pay attention to exercise intensity

No matter what exercise method, you must pay attention to step by step, so as to achieve better exercise effects. When doing plank support exercises, you must pay attention to the method, do not do it too hastily, slowly adapt to it and continue to increase the intensity of exercise, in order to achieve good exercise effects.