What are the types of plank support? Correct plank support essentials

Plank support is a very popular fitness exercise. Many people like to do plank support very much. Plank support can exercise body muscles and avoid spinal deformity. It is a very popular fitness method among male friends. So, What types of planks are there? Correct plank essentials.

What are the types of plank support?

1. Floating plank support

Bend your elbows under your shoulders, straighten your legs back, and point your toes on the ground. Keep your back flat, palms of both hands facing upwards, thumbs facing both sides, use your elbows to support the entire body; hips upward, head pointed to the floor, hands apart to the left and right, the entire body forms an inverted V shape, push forward with your ankles, Lower your hips and retract your hands, return to the starting position, and repeat five times. This action can not only adjust a person's balance, but also mobilize core muscles and improve fitness efficiency.

2. Hip swing plank support

Bend your elbows and place them under your shoulders, straighten your legs back, point your toes on the ground, keep your back flat, palms upward, and thumbs facing both sides , Keep your head still, back straight, swing your hips from left to right, and move the arm on the same side of the hip swing slightly as appropriate. Repeat the total number of times, half on each side.

3. Starfish Plank

Bend your elbows and place them under your shoulders, straighten your legs back, point your toes on the ground, keep your back flat, palms upward, and thumbs facing both sides. Spread your legs shoulder-width apart, and then gradually shift your center of gravity to your elbow and toes on the same side so that the body plane is perpendicular to the horizontal. Then straighten your unsupported hand and try to raise the leg on the unsupported side as much as possible. Hold for a minute at a time, then repeat on the other side.

Correct plank support essentials

1. Elbow support plank: complete/check the movements in sequence

2. Keep both elbows under the landing point of the shoulders.

3. Look at the ground and keep your neck naturally straight.

4. Shoulders, hips, knees, and ankles are in a straight line (self-perception and observation of others).

5. Keep your toes and heels together, clamp the inner thighs and calves, straighten your legs, and tighten your buttocks (many people do not know this essential when doing planks, so they are bolded, please pay attention).

6. Tighten your abdominal muscles and keep your shoulder blades in a neutral position.

Precautions for practicing plank support

1. Essentials of plank support actions

When doing plank support, you should pay attention to bending your elbows on the ground, shoulders and The elbow joints are perpendicular to the ground, the feet are on the ground, the body is off the ground, the torso is straight, the person's head, shoulders, back, hips and legs should be kept on a plane, the abdominal muscles and pelvic floor muscles are tightened, and the eyes are looking towards ground and keep breathing evenly.

2. How long should you do a plank support at one time?

If you just start doing plank support, you don’t need to do it for too long. Start doing it in groups of 20 to 30 seconds, and do it three to five times a day. Just set it up; if the time is long, you can slightly extend the time, about one minute at a time. After exercise, people who are in good health and have strong core strength can control it to about 3 minutes.

3. Keep breathing when doing plank support

When doing plank support, you must maintain even breathing and do not hold your breath. After completing a set, sit down and take a deep breath, and take a deep breath through your nose. Breathe in, then exhale, be sure to exhale completely, take five deep breaths before continuing to the next set.

4. Wrong posture of plank support

The waist is slumped, the elbow joint is not under the shoulder joint, and the lower back is too low;

The buttocks are too high High is the most common wrong posture when doing plank support, which will prevent the abdominal muscles from being exercised; to truly exercise core strength, the back must be kept flat until you feel that your abdominal muscles are exerting force from beginning to end;

Although the training focus of plank support is on the waist, abdomen and buttocks, the head and neck area, as an extension of the back, cannot be ignored. Lowering the head or raising the head is a wrong posture;

Hands and The shoulders are not in the same vertical line, shrugging the shoulders, and slumping the hips are common posture errors.

5. The hazards of improper plank support posture

When doing plank support, the movements are not standard enough, such as hips rising or sinking, head tilting back or bending forward excessively, body tilting, etc. , Not only does this not have a good fitness effect, it may also cause damage to the cervical or lumbar spine.

If you hear a sound from your joints after doing plank support for a long time, stop immediately. Continuing to hold on will easily cause dislocation of small joints and cause local muscle spasm.

What are the benefits of plank support?

1. Exercise muscle groups

Regularly doing plank support can exercise the muscle groups and internal muscles of the back, abdomen, lower back, buttocks and Core muscle groups such as the adductor and diaphragm, and a large amount of physical energy is consumed when doing plank support.

2. 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.

3. Burn fat

Plank support consumes a lot of physical energy. It can create perfect lines. If combined with aerobic exercise such as cycling and running, the metabolic rate can be increased. Improved, able to burn more fat in the body.