What is the use of side plank support? Teaching of side plank support

Plank is loved by the majority of fitness people because it is simple and clear in movements, and does not require any equipment, and can be performed anytime and anywhere!

　　Regular planks can exercise our core strength (spine anti-flexion core strength) and a side-lying plank are what we are going to introduce to you today!

　　So what is the plank? What is the use?

　　We all know that the spine is responsible for maintaining the stability of the torso. During the exercise, some strength is needed to protect him and keep him in a stable state. There are three main directions for spinal movement: forward and backward flexion, rotation, and lateral flexion!

　　Recommended reading: Fitness cornerstone - Advanced core strength training!

　　When performing side-plank, your body needs to be stable to avoid lateral flexion! This is the core strength of anti-lateral flexion!

　　Resistant Side flexion core training-use core strength to ensure that the spine is not taken away by weight! Fight lateral flexion! Always remain in a neutral position and maintain stability!

　　Action process:

　　Lying on the yoga mat on the side, then using your elbow to support the upper body first, and the two feet can be cross-supported on the ground! You can also place one foot on the other

　　Then lift the hips sideways and support the whole body! The body must keep straight and tighten the buttocks, do not arch backwards

　　　Can do 20-30 seconds per side, then change sides

　　Precautions

　　1. Do not turn backwards

　　2. The body always becomes a straight line, and the hips cannot collapse during the process

　　3. During the movement, keep the shoulder blades tightened, the spine is neutral and squeezed the buttocks

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Related recommendations:

　　Core muscle group training: 5 anti-rotation core training!

　　Core strength training plan! Core strength training illustration

　　Core strength--anti-lateral bend core strength training!

　　Fitness cornerstone--advanced core strength training!