What are the benefits and disadvantages of frequently doing plank support?

In training movements, many movements are simple, among which plank support is a simple movement, and plank support also has many benefits, but plank support also has its disadvantages. I believe someone knows the benefits and disadvantages of plank support. So, what are the benefits and disadvantages of plank support? Let’s learn about it together.

The benefits of doing plank support frequently

1. Strengthen the core muscles

　　Plant support is recognized as the most effective movement for exerting the core muscles of the abdominal, including transverse abdominal muscles, rectus abdominal, internal and external oblique muscles, etc. Plank support movements have a great stimulation to these muscles. (Teaching courses for muscle building, it is hard to practice thinness, and training depends entirely on technology)

2. Reduce the risk of spinal injury

　　Rgency plank support exercises can significantly reduce back pain on the one hand, while the other side Strengthen the back muscles on the surface and provide strong support to the entire back, especially the upper back.

3. Improve the body posture

　　Plant support can effectively improve the stability and upright posture of the standing posture. Exercising the core muscles can keep you in this position all the time, because the abdominal muscles have an impact on the back, shoulders, chest and back.

4. Enhance the body's balance

　　After improving the strength of the core muscles, the body's balance will be much stronger. For example, when we do the Russian plank support, the body often trembles and cannot maintain balance, which is also due to insufficient strength of the core muscles in the abdomen.

5. Improve metabolism to help lose weight

　　Plant support can activate a lot of muscles. When the mass of these muscles is strengthened, it can improve the basic metabolism and achieve the effect of fat burning. If you It is to maintain a good figure, which is a very good choice.

The disadvantages of frequently doing plank support

　　1. The lumbar spine is compressed

　　In life, most people have poor abdominal muscles and lumbar muscle strength due to sitting for a long time and moving less. When plank support, it is difficult to keep the pelvis in the middle without leaning forward. When the body cannot maintain a straight line, waist discomfort will occur or increase.

2 .Abdominal pain

　　This is normal fatigue after exercise, because the main part of the plank support is the core muscles of the abdominal area. After training, the lactic acid produced by the body will accumulate in the abdomen, causing a sore feeling.

3. Cervical spine discomfort

　　This is mostly related to the exerciser raising his head for a long time in the prone position and looking forward in the eyes. Because this will cause the neck muscles to spasm, stimulating the cervical spine, causing This part is uncomfortable.

4. Shoulders and arms are damaged

　　This situation occurs, firstly, the strength and stability of the upper limbs are relatively weak; secondly, due to poor stability of the shoulder joints, the upper limbs are unable to bear the burden of the body. Therefore, after a long time of plank support, the shoulder joints that have been squeezed for a long time will suffer from strain and pain.

5. The knee load is too large

　　Some people will experience obvious discomfort when doing plank support due to incorrect position of the feet or the knee joints are originally strained. This is because this exercise requires both knees to be straightened, which requires long-term static contraction of the quadriceps behind the thighs, and the peroneal longus behind the calf must also participate in the stability of the knee joint. The muscles in the front and back groups of the knee joints must coordinate their strength. If there is an incongruence such as tensing of the toes, the knee joint will be overloaded and discomfort will occur. Knee pain repair surgery | Rehabilitation training that can be done anytime and anywhere 》

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