Misconceptions and movement teaching of plank support

Misconceptions and movement teaching of planks

　　Planks can effectively exercise transverse abdominal muscles and are recognized as an effective method for training core muscles. According to the Guinness World Record, the current world record is: 3 hours, 7 minutes and 15 seconds. It was created by George Hood in Newport, Kentucky on April 20, 2013.

Training Purpose

　　　Exercise core muscles will make you lose healthier and stay away from lower back pain.

　　This action mainly shapes the lines of the waist, abdomen and hips. More importantly, it can help maintain the balance of the shoulder blades and make your back lines more charming.

Training method 　　　Prone, bend your elbows on the ground, shoulders and elbows are perpendicular to the ground, feet are on the ground, body leaves the ground, trunk is straightened, head, shoulders, hips and ankles are kept on the same plane, abdominal muscles are tightened, pelvic floor muscles are tightened, spine lengthens, eyes look to the ground, and breathe evenly.

　　　Each group holds for 30 seconds, each training is 4 groups, and the interval between groups does not exceed 20 seconds.

Key points 　　Be sure to pay attention to keeping a right angle to the elbows and shoulder joints with the body.

　　Enter a prone position on the floor, use your toes and your forearms to support your weight. The arms are bent shaped, placed under the shoulders.

　　Keep your body straight at any time and maintain this position as long as possible. If you want to increase the difficulty, your arms or legs can be improved.

　　The shoulders are above the elbows, keep the abdominal muscles continually contract and exert force (control), keep the hips not higher than the shoulders, and the feet are shoulder-width between them.

　　The hands can be folded together, and raise the hips appropriately when you persist for more than 75 seconds (because our buttocks will sink over time, so you need to keep the hips, waist and legs in a straight line).

　　The neck is leaning forward and you can exercise the neck.

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Misconceptions and movement teaching of plank support

　　Plant support was introduced to Dewdrop by a girl's colleague. Because the bust is E, the girl had to do a flat belly exercise. In her own words, she tried not to look like a Michelin baby.

　　I searched some of the relationships and differences between plank support and core strength, as well as waist and abdomen strength, and sent it to everyone. I think it is a good thing, because plank support is not only able to flatten the lower belly, it exercises a large force group, for squats, There is a training exercise for the back muscles and other muscle areas.

　　First of all, I want to say that planks are not about training abdominal muscles. Some children's shoes may feel that there is no effect after training, and they feel that there is no difference from before. This is because they are anxious and cannot eat hot tofu. It takes a long time to see the effect. During exercises elsewhere, you will find the benefits of planks. Because it is the core strength of exercising yourself, practice can help you maintain your body's stability and balance, thereby ensuring your effect and quality in various trainings.

　　Video tutorial: Plank Tap Enhanced Training (HD Version)

　　How to practice planks and illustrations.

　　The following is the teaching of the movement:

　　1. Enter a prone position on the floor and use your toes and forearms to support your weight. The arms are curved and placed under the shoulders.

　　2. Keep your body straight at any time and keep this position as long as possible. To increase the difficulty, your arms or legs can be improved.

　　The following points must be achieved: Shoulders Above the elbow, maintain the continuous contraction of the abdominal muscles (control)

The girl in the red clothes and black pants in the picture above lifts her butt very high. This can be done at first. For people who have no core strength or balance strength, supporting for a few minutes is very difficult. The training of plank support is that the longer the time, the more the abdomen is touching the ground, and the greater the intensity, the more difficult it is to support it. Therefore, it is possible for beginners to only last for 2 minutes at the beginning.

　　Exercise this elbow needs to be protected. In fact, we need to use a softer thing to cushion under the elbow to avoid being afraid of elbow pain over time. There is also the problem of force point. Please equalize the strength of your body on the forearm and toes, instead of simply putting the strength on the tips of the two elbows, which will cause injuries. Please pay attention when practicing.

Some girls will definitely wonder if it has anything to do with exercises and what is the relationship between the essential squats mentioned in the question. What does strength mean? Let me send you some misunderstandings and exercise methods between core strength and waist and abdomen strength I have found. Please read it thoroughly and understand it before practicing tablet support based on your own problems. At present, the most powerful people can support tablets for 1 hour, 20 minutes and 05 seconds. Those who can persist for more than 2 minutes are heroes. Gradually exercising will be of great help to any sports contact projects in the future.

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. " Fitness Bar Network" or " Click to scan and follow")

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