Core strength training - three changes in plank support action diagram

Core strength training - three changing movement illustrations

　　Core muscle groups are the basis of all sports, because the core muscle groups determine the exercise ability of the limbs. The core muscle groups include muscles in the abdomen, back and pelvic areas. Research points out that people who participate in 10 weeks of core muscle training have a 30% chance of back pain.

　　Plank support is recognized as one of the most effective methods to train the abdominal core muscles. Legend has it that just persist for two minutes a day to make the flat lower abdomen meet the light of day again.

　　So do we only practice one plank? Of course no, there are hundreds of ways to increase the plank!

　　Let me introduce the three changing movements about plank:

　　1. Plank is the foundation, and you start to pose a push-up position, but The elbows should be bent, the weight should be placed on the forearm, the abdomen should be tightened, and the elbows should be pushed hard to support the whole body off the ground. The body should be in a straight line from the shoulders to the ankles. Maintain for 10 seconds.

　　　2. The second action should carry the first action, keep the body posture unchanged, stretch the right hand for 10 seconds, retract the right hand, change the left hand and stretch it for 10 seconds.

　　3. Respond to the previous action, retract the left hand, turn the left foot too high for 10 seconds, retract the left foot, and keep the right foot too high for 10 seconds. After the above movement is completed, take a minute to rest, and then continue to do several sets of the same action.

　　The editor reminds: There are hundreds of ways to increase the plank support, but you still have to persevere to develop a sexy mermaid line or vest line!

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