Plank support: support your beauty

Isn’t there a saying that is very popular now: Beauty never loses to time.

Are you a beauty? I believe that most people humbly say that they are not beautiful, but in their hearts they have an expanding small universe, "I am a beauty"

Since everyone thinks that they are beautiful in their hearts, let's do this Do what a beautiful woman should do!

So what should the beauties do? Then let’s practice plank support first to exercise our core strength, and then let’s talk about running and other sports.

How to exercise plank support, what should we pay attention to when exercising, and what benefits does it bring to our body?

Let’s talk about them separately

01

How to exercise plank support

1. A mat, or at your home You can exercise anytime, anywhere on the floor, in your office, or in any space that can accommodate one person.

1. As the name suggests, plank support is similar to push-ups. It has many variations, such as supporting the ground with your elbows, supporting the ground with your palms, supporting the ground with one hand, etc.

For beginners today, we will just rest the elbows on the ground. When the core strength is strengthened, we will do more variant exercises.

2. The essentials of plank support are to lie prone on the mat, take a deep breath, and prop up your body with your elbows, with your elbows as wide as your shoulders. Spread your hands and place them flat on the mat with your palms facing down. Lift your legs and support the mat with your toes.

3. Relax your shoulders, relax your neck and stretch forward, keep your back straight, tighten your legs, that is, clamp your buttocks, tighten your abdomen, and look ahead.

4. Keep your head, shoulders, back, and hips in a straight line, with your elbows directly below your shoulders.

02

Things to note when practicing plank support

1. Don’t shrug your shoulders and slump your back, don’t lift your buttocks, let alone collapse them.

2. Try to tighten the muscles of the legs, waist, abdomen, and buttocks.

3. Try to push the force back towards the heel, let the heel exert force, and prevent all the force from being concentrated on the toes.

4. If you feel your shoulders are very sore, you can put your hands together in front of you and open your elbows. You can adjust the strength and method of your plank according to your physical condition and acceptance level.

5. During the entire plank support exercise, the consciousness always stays on the waist and abdomen, tighten the muscles of the whole body, and push the heels back...

6 .During the practice, you will feel that all the muscles in your body are shaking after a while. It doesn’t matter, just hold on...

7. Generally, when you first start practicing plank support, you will not be able to hold it for more than ten seconds. , it doesn’t matter, you will be able to hold it for 1-3 minutes after training one time at a time.

8. Don’t worry about how long you can hold the plank for, it’s meaningless. It depends on your physical condition.

03

What benefits can practicing plank support bring to our body

1. Improving the balance of our body can strengthen many core parts of our body Muscle balance.

2. It can shape the muscle lines of our waist, abdomen and legs, making our body look more toned.

3. Practicing plank support can strengthen our muscles. After the muscles are strengthened, we can stabilize our body's ability during exercise and reduce injuries caused by lack of muscle strength during exercise.

4. Plank support exercises can relieve pain in the back of our body and reduce the risk of spine and back injuries.

5. Plank support can exercise our concentration, relieve anxiety, and adjust our mental state.

6. Practicing plank support will consume a certain amount of calories and has a certain effect on weight loss, but do not expect plank support to lose weight. It must be combined with other exercises.

Above we talked about how to exercise plank support, the postures and movements of plank support, precautions and the benefits it brings to our body.

Of course, I have only introduced some basic points of practicing plank support. There is also a lot of knowledge and precautions. As for the benefits it brings to our body, we can personally feel it during the practice. .

I believe that everyone has different feelings and gains during the practice. If your body is not suitable for exercise, do not force yourself to exercise. You must exercise according to your own body or consult your doctor.

Plank practice is very simple. It only requires a simple venue and you just need to master the precautions during practice.

My suggestion is that everyone must practice plank support before running or doing other sports, or add plank support to the training when doing other sports.

Only when your core strength is strengthened will your muscles be strong. Once your muscles are strong, you will not be injured when doing other exercises. Everything is focused on health.

Don’t worry, your ankles are sprained after running for two days, your knees are injured, and your back is broken. This is because your muscles have no strength. If your muscles have no strength, what else can you do to exercise?

What we want is health first, so don’t exercise blindly or blindly follow the trend. You must have a comprehensive assessment of your body before strengthening or exercising.

Beauties, "Beauty is never defeated by time." This sentence is not spoken verbally, but requires us to take action and use our trained more and more flexible spines to support our beautiful sky.