Where to practice side planks? What is the difference between side support and planks

Plank support is a popular sport around the world! It is not simple, effective and has many varieties! One of the classic changes is side plank support!

　　Side plank support is the same as plank support, both are good ways to enhance core strength, but for different points!

　　In the core strength training we shared earlier, we mentioned that core strength mainly refers to the ability to maintain spinal neutrality and stability during exercise! That is, the ability to prevent the spine from moving (flexion and extension, lateral flexion, rotation)!

　　The side plank support mainly exercises me Our core strength (spine anti-lateral flexion) is the muscles responsible for lateral flexion during exercise to do isolong contraction to prevent scoliosis!

How to do it?

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 put one foot on the other

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

　　　You can do it for 20-30 seconds per side, and then change sides

Notes

　　1. Do not turn backwards

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

　　3. During the movement, keep the shoulder scapula tightened, the spine is neutral and the hips squeezed

　　4. Newbies can use a side kneeling position to perform movement

　　Shoulder posture:

　　1. When performing side plank support, place your hands directly below the shoulders, and the bones are perpendicular to the gravity, which requires less muscle force, because in this position, use the innate power of the bones To help support the weight of the body.

　　2. When the hand is placed above the shoulder, a larger muscle force is required to maintain the posture. This will make your rotator cuff muscles work outside of it! If the muscle strength is insufficient or too tired, it will cause the shoulder to lose stability!

　　Tip: For people who want to lose fat, doing side planks is also a good choice. The fat loss effect of side planks is very good. (The fat loss training plan allows you to have a good figure)

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

　　Fitness cornerstone--Advanced core strength training!