Plank support FEATURE forges hard core and creates a perfect abdomen
Target exercise area: Abdomen
Instructions for action: Facing the ground, bend your two forearms downward and close to the ground. At this time, your elbows and fingers They are all laid flat on the ground. Your palms should be tightened and placed directly under your shoulders. Bend your toes slightly and tighten your abdomen so that your belly and belly button feel stretched toward your spine. Straighten your body but keep your neck and spine relaxed. Imagine you are a plank of wood so that you are as straight as an arrow
Tighten your abdomen and buttocks until you feel that you cannot support it ( Or until you feel your body sweating slightly).
Keep your eyes looking at the ground in front of you, and be careful not to lift your back. Keep your body in a straight line from head to toe. .
Change: You can add weight appropriately
Suggestion: When you first do plank support, it is recommended to place a mirror next to you, or find someone to supervise whether your movements are standard. If your movements are not standard, not only will there be no fitness effect, but you may also It will cause harm to the body.
Many beginners’ waists are prone to sinking when doing plank support, which can cause great harm to the lumbar spine in the long run. If the center of gravity is too far back, it is easy to cause damage to the ankles. The elbow and shoulder joints should be kept at right angles to the body, and the arms should be bent and placed under the shoulders. Keep the body straight at all times and maintain this position for as long as possible.
Recommendation. For beginners, the initial requirement is to be able to hold each group for 30 seconds, train 4 groups each time, and rest no more than 20 seconds between groups. “The most important thing is to make progress step by step and make breakthroughs every time. . ”