Aerobic exercise + plank support to sculpt sexy curves

What is a plank?

The so-called plank is a simple muscle training similar to push-ups. Plank can effectively exercise the transversus abdominis and is recognized as an effective method for training core muscles. According to Guinness World Records, the longest human plank time is 4 hours and 01 minutes, set by George Hood of the United States on April 20, 2013 in Newport, Kentucky.

Plank is actually a weight loss exercise that exercises balance and abdominal core muscles. In yoga, plank is often one of the sun salutations or a connecting pose in flow yoga. At the same time, plank support is also a classic movement in Pilates.

Purpose of plank support training Plank support is to exercise the core muscles, make you slimmer and healthier, and avoid lower back pain. This action mainly shapes the lines of the waist, abdomen and hips. More importantly, it can help maintain the balance of the shoulder blades and make your back lines more charming.

Because this action requires keeping the neck tilted forward, it can exercise the neck muscles and also treat cervical spondylosis. The method is similar to the effect of riding on cervical spondylosis. It corrects muscle fatigue caused by incorrect sitting posture.

First lie prone, with your elbows bent and supported on the ground, your shoulders and elbow joints perpendicular to the ground, your feet on the ground, your body off the ground, your torso straight, your head, shoulders, hips and ankles kept on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, lengthen your spine, eyes look towards the ground, and maintain even breathing.

Essentials of plank support movements

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. The arms are bent and placed under the shoulders.

2. Keep your body straight at all times and maintain this position for the longest time possible. To increase difficulty, arms or legs can be raised.

Plank classification and action essentials prone plank

Action essentials: Lie prone on the mat, with your body parallel to the ground. Support your forearms parallel to the ground. Move your arms slightly toward your head to increase the angle between your upper arms and your body. The increase in torque will increase the participation of the body's core muscles. Keep your breathing smooth and perform static control.

Advantages: Increase the participation of weak core muscle groups of the body, increase the strength of core muscles, and make the abdominal muscles more obvious.

Exercise time: Each group is based on the length of support time, gradually increasing until failure, a total of four groups. Rest 30-60 seconds between sets.

Side Plank

Action essentials: First lie sideways on the yoga mat, use your elbows to prop up your upper body, then arch your hips to prop up your entire body. Both feet can be placed on the ground in front and back. The body must be as straight as possible, or even until the upper body is parallel to the ground.

Advantages: The side plank pose mainly focuses on exercising the muscles on both sides of the waist, and can make subtle adjustments to exercise the entire core muscle group (waist, abdomen, back).

Exercise time: You can do 30 seconds on each side, then switch sides for another 30 seconds. The two sides add up to one set. Do 3 sets in a row each time.

Increase difficulty and play at high levels

When you have persisted for a period of time, you can try to increase the difficulty. When doing fancy training, the range of jumping movements should not be too large, and the weight of dumbbell lifting training should not be too heavy to avoid injury to the other arm support point. It is best to arrange each training session to end in the afternoon or before 9pm. Training after meals should be carried out after 1 hour. It is advisable to train four times a week, each session lasting about 40 minutes. After experiencing it, my whole body will tremble after one minute. It is the most consumed at this time. If you can persist, persist for 5-10 seconds more every day than the previous day. At the same time, you should also pay attention to a reasonable diet. After a period of time, you will definitely be surprised.

1. You can lift one foot in the air.

2. You can lift one hand in the air.

3. You can lift one foot and one hand in the air.

Suggestions:

1. Style training should be done step by step, first challenge the ones that are easier for you to accept, and then choose the next more difficult one.

2. Persistence is important. You don’t need to ask yourself to plan for a long time from the beginning. You can gradually increase the time.

Not everyone can do planks

Plank support looks simple, but it places certain demands on the bones and muscles of the arms, wrists, shoulders, and waist. If you have recent pain in your shoulders, waist, back, etc., it is best not to do this exercise.

For people who suffer from conditions such as wrist ligament injuries, tennis elbow, shoulder joint pain, frozen shoulder, and a history of shoulder dislocation, forced exercise will risk aggravating the symptoms. In addition, people with lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as planks, crunches, and sit-ups to exercise the waist and abdomen.

Tips: Core strength training is not the same as waist and abdominal strength training. Practicing core strength is not to train your abdominal muscles, but to better maintain the stability and balance of your body, thereby ensuring the effect and quality of your various trainings.