How long does it take to do the plank support?

Plank support is an exercise that many people know, but most people cannot support it for a long time. It often collapses in a few dozen seconds. The exercise time of plank support is less than other exercises. So how long do you think the benefits of plank support should be considered powerful? Let’s take a look at the fitness knowledge together!

How long does it take to support the plank to be considered powerful? The standard training requirement is to maintain 60 seconds per set. If you have good muscle endurance, you can challenge for a longer time, but it usually takes 2-4 minutes. Each training is 4 groups, and the group and the The interval between groups should not exceed 20 seconds. If you can persist for more than two minutes, it means you have good endurance and physical strength. Because when you are on plank support, your body needs to keep a straight line. At this time, the muscles are in a tight state, and there seems to be no amount of exercise. In fact, the body is involved in the support process, and many parts can be trained. Therefore, persisting for about two minutes is a qualified situation. Increase the amount of exercise step by step: If you have weak muscle strength and cannot practice for 2 minutes at once, you can first start from being able to persist for 30 seconds each time, and gradually increase to 40 seconds, 50 seconds... Every few days, you will extend for 10 seconds. Zhong.

What are the benefits of plank support?

1. Improve immunity

Adhere to plank support can effectively improve immune function. Because during the plank support, the body needs to maintain a straight line, and it is basically necessary to coordinate the whole body to participate in the exercise. Persisting in the plank support can effectively promote the body's circulation and metabolism, and it is also helpful for the enhancement of immune function.

2. Help to lose weight

Plant support can be appropriately used to help promote the body's fat substances during the plank support. Burn, while accelerating the excretion of toxins in the body, which is conducive to controlling weight and preventing excessive obesity from causing health problems.

3. Promote body circulation

Once the body circulation is blocked, many adverse symptoms will appear. If you can properly support the plank and promote the circulation and metabolism of the body through the plank, it will be beneficial to the improvement of blood circulation and can also help clear blood vessels. Therefore, you can perform appropriate plank exercises to perform internal circulation to maintain your health.

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