Benefits of regular plank support

Benefits of doing plank support regularly

Benefits of doing plank support regularly: Plank support is an exercise that many people like to do very much, especially female friends who know that exercising the vest line can Using a plank support actually has other benefits besides shaping your vest line. Learn about the benefits of regular plank support below. Benefits of regular plank support 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 and endurance of the transversus abdominis. It can enhance the 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. Practicing plank support for a long time can tighten the abdominal muscles. Lose belly fat.

3. Help treat cervical spondylosis

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 is good for cervical spondylosis. 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 plank support?

The action of plank support is very simple, because it has only one movement. 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 keep it as long as possible.

Plank support is a kind of exercise without equipment. It is simpler than ordinary aerobics and can mainly exercise the core muscles of the abdomen. It is a consumption-oriented way of losing weight. Generally, the whole body will tremble if you persist for about a minute for the first time. You can persist as much as possible, and then persist for a few minutes more every day than the previous day. In this way, you will continue to strengthen and you will be able to achieve a flat figure after a month. lower abdomen. Benefits of regular plank support 2

Benefits of plank support

1. Burn fat

Plank support consumes a lot of physical energy, and it can create perfect lines , if combined with aerobic exercise such as cycling and running, the metabolic rate can be improved and more fat in the body can be burned.

2. Relieve anxiety and depression

Plank support is a powerful tool for relaxing. It can stretch the muscles of the whole body and relieve anxiety. It is of great help to people with high work pressure. , it can also relieve anxiety and depression.

3. Exercise muscle groups

Regularly doing plank support can exercise the muscle groups of the back, abdomen, lower back, buttocks, adductors, diaphragm, etc. Core muscles, and a lot of physical energy is consumed when doing planks.

4. Improve our balance ability

Body balance is the key to normal walking. Currently, many people lack balance due to lack of exercise in their leg muscles, but they can strengthen the human body through plank support. The strength of leg muscles can effectively improve one's own balance ability.

5. Create lines

Plank support can exercise the core muscles, build the lines of the abdomen, waist and buttocks, and temporarily release some of the pressure on the lumbar and cervical vertebrae. , it can also balance the shoulder blades and make the lines of the back more charming.

6. Reduce the risk of back and spine injuries

Doing planks can strengthen and consolidate your muscles and ensure that there is not too much pressure on your spine and back.

According to research from the American Council on Exercise, planks not only reduce back pain, but also give your back strong support, especially the upper back area.

From the above, we can understand that plank support has the benefits of burning fat, relieving anxiety and depression, and exercising muscle groups. I hope the content shared today can help everyone. Benefits of regular plank support 3

What are the benefits of plank support

1. Plank support exercises muscle groups

Plank support action looks very simple, but it can Let the muscle groups of the back, abdomen, lower back, buttocks, adductors, diaphragm and other core muscle groups be exercised accordingly, and consume a relatively large amount of physical energy during exercise.

When doing plank support, you need to keep your neck tilted forward, so 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 a small belly, the transverse abdominis muscle is stretched and the strength is partially lost, resulting in muscle 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,

it can also shape the lines of the waist, abdomen and buttocks, so that It can temporarily relieve pressure on the lumbar and cervical spine, 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 whole-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 popular, and 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 must 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 your arms from getting thicker by holding a plank

Control the amount of exercise

When doing a plank, you must control the amount of exercise to prevent the long muscles of your arms from getting 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.

So, 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 of the arms after doing the plank support.