The benefits of doing 10 minutes a day What are the variations of planks

For some people, it will be very difficult to do a plank for about 1 minute. Most people can’t hold it for 10 minutes. There are many benefits of plank support. So what do you think are the benefits of doing 10 minutes of plank support every day? Let’s take a look at the fitness knowledge together!

The benefits of practicing plank support for 10 minutes every day

Strengthening core exercise will not only improve our sports performance, but also help us improve our bad posture. Another point is that we know that the core muscles cover the spine, hip joints, and proximal lower limbs. The same area as the abdomen, so while exercising the core, the abdomen will also be exercised. Although the abdominal muscles do not contract and stretch during the static support movement, it can also be improved through some variations of support movements. In addition, the plank can also exercise the transverse abdominal muscles while exercising the core. The powerful transverse abdominal muscles tightly wrap our abdomen to narrow the waist circumference.

What is the variation of plank support?

It is a bit boring to insist on a plank support, so let's share a few variations of the support. Supporting movements can make our movements more interesting, and at the same time they will last longer.

　　Action 1: Straight arm support

　　Bending, your arms are located directly below the shoulders, your arms are straightened, and your elbows are slightly bent; your back is straight, your abdomen are tightened, and your legs are straightened back, keeping a straight line from head to toe. Tighten the whole body, maintaining movement, and maintaining even breathing.

　　Action 2: Side support

　　Side support

　　Side, the lower arm is located directly below the shoulders, the upper arm is straightened up, and the legs are together. The lower hands and feet support the body, and the abdomen are tightened, so that the body is on the same plane , from the side, take a straight line. Keep your body stable, tighten your whole body, and breathe evenly.

　　Action 3: Alternate hand lifting of the plank support

　　Bent over, your arms are located directly below the shoulders, bend your elbows, and your legs are slightly separated and straightened backwards. The back is straight, the core is tightened, and the body is in a straight line from head to toe. On this basis, stretch an arm forward, stop the apex and restore it, and then change the sides. Keep your body stable during the movement. In addition to the movement, keep other parts of the body fixed.

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