Correct action of plank

The following are the correct movements of plank:

1. Starting position: Lie flat on the ground, hands aligned with shoulders, palms gripping the ground, fingers forward, hands Bend your elbows at a 90-degree angle to your shoulders.

2. Back and legs: Keep your body straight. Keep your back and legs in a straight line. Do not slump your waist or raise your hips.

3. Tighten the abdomen: Tighten the abdominal muscles and keep the core stable.

4. Push-down action: Use the strength of your arms to push your body upward until your arms are straight, but do not lock the elbow joint.

5. Maintain the posture: Maintain the plank posture, maintain the stability of the body, and do not sway or slump.

6. Control breathing: During the plank process, maintain normal breathing and do not hold your breath.

7. Gradually increase the time: At the beginning, you can try to maintain the plank position for 10-20 seconds, and gradually increase the time. The ultimate goal is to be able to maintain it for more than 30 seconds.

If the plank support movement is not standard, it may cause harm

1. Incorrect posture will increase the pressure on joints and muscles, which may lead to joint pain, muscle strain or sprain.

2. Wrong arm position or elbow bend angle may cause injuries to shoulders, wrists and arms.

3. Wrong low back posture may lead to waist instability and increase the risk of lumbar spine injury.

4. If the body slumps down or raises the hips, the core muscles cannot effectively participate in the exercise, reducing the training effect on the core muscles.

5. If you breathe incorrectly, it may lead to insufficient oxygen supply to the lungs and affect the effectiveness of exercise.

Benefits of plank support

1. Strengthen core muscle groups: Plank support mainly exercises core muscle groups such as abdominal muscles, back muscles, buttock muscles and hip muscles, and can enhance the strength of the trunk. Stability and strength.

2. Improve whole-body stability: Plank support requires maintaining body balance and training the body's overall coordination and stability by stabilizing the trunk and limbs.

3. Enhance the strength of the upper limbs: Plank support mainly relies on the strength of the arms and shoulders to support the body, which can enhance the strength and endurance of the upper limb muscles.

4. Improve posture and posture: Plank support can help improve bad posture and posture problems, such as rounded shoulders, hunchback, etc., and keep the body in the correct posture.

5. Improve core stability: Plank support can strengthen the collaborative work of the transversus abdominis and deep back muscles, improve core stability, and reduce waist and back discomfort.

6. Increase metabolic rate: Plank support is a whole-body exercise that can increase metabolic rate, help burn fat, and promote weight control and fat loss.