Plank, also known as plate support, is a muscle training method similar to push-up.
It is mainly prone during exercise, which can effectively exercise the transverse abdominal muscles, and is recognized as an effective method for training core muscle groups.
The main points of the action of the flat support are as follows: lying prone, bending and supporting the elbows on the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, trunk straightened, head, shoulder, hip and ankle kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, and maintain uniform breathing.
Each group maintained 60 seconds, training 4 groups each time, and the interval between groups was no more than 20 seconds.
So where will the flat support be exercised? The plank style looks simple, but it is actually a full-body exercise that consumes physical energy.
It can fully exercise the rectus abdominis, external oblique abdominis, internal oblique abdominis and transverse abdominis, leg, back and buttock muscles.
Especially in combination with fancy movements, its effect is absolutely more comprehensive and efficient than doing sit-ups.
The above red muscles are all using force! The flat type looks simple, but there are also some precautions.
1.
The action should be standard.
2.
Keep your body straight at all times and keep this position as long as possible.
To increase difficulty, arms or legs can be raised.
3.
We need a suitable tablet, which can neither be too hard nor too soft.
The shoulder is above the elbow, and maintain the continuous contraction of the abdominal muscles (control).
If you think the above actions are easy for you, try the following fancy actions!.
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