Fitness muscle gain network

Static prone support ~ A great way for lazy people to practice abdominal muscles

Starting position: Support with elbows, hips and toes, palms facing down.

Action essentials: Tighten the body, keep the head, back, buttocks, and feet in a straight line, keep the abdomen tense, hold for 70 to 120 seconds, and then slowly relax .

Name: Prone Plank

< p>Action essentials: Lie prone on the mat, with your body parallel to the ground. Support both forearms parallel to the ground. Move your arms slightly toward your head to increase the angle between the upper arms and the body. The increased torque will activate the core muscles of the body. Increase participation, keep breathing smooth, and do static control.

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

Disadvantages: None.

Number of groups: Each group is gradually increased according to the length of support time until failure, a total of four groups. Rest 30-60 seconds between sets.

If you insist on doing these actions after running or other training, the benefits will not only be a perfect external figure, but also increasing your abdominal muscles can better protect your abdominal organs. It can narrow the abdominal cavity, increase abdominal pressure to assist defecation, delivery and vomiting, and can also flex and rotate the spine forward.