What is Plank? 7 benefits of doing Plank correctly you need to know

With just a few minutes of plank exercise, your body can burn a lot of belly fat. The movement is also simple and does not require much equipment. Therefore, the plank became an extremely popular move with sports people.

If you do not understand plank well, please follow the following article, Tnhelearning.edu.vn will explain to you what a plank is as well as how to practice plank properly for beginners.

What is Plank?

Plank means “plank” – that is, in this position you just need to support your hands and keep your back and butt pressed so that when you look at your body straight like a plank .

Plank is an extremely effective top fat burning and toning exercise for both men and women. Just with simple movements, easy to remember, easy to follow without any additional tools. However, if you practice plank incorrectly, you will easily have shoulder pain and back pain. Therefore, to practice plank effectively, you need to learn the posture carefully and take the time to practice!

Benefits of doing Plank

According to Healthline , the plank helps bring the following benefits to the practitioner:

Firming major muscle groups

Plank exercises help work the main muscle groups such as: Abs, straight, obliques and glutes. It helps in reducing fat in the waist area and helps you perform better when doing other activities.

Reduce back and spine injuries

Plank movements will help you correct your posture, helping you to have a beautiful and standard gait.

Moreover, practicing Plank also helps to reduce back pain and neck fatigue caused by sitting for a long time, helping to improve the main muscles, supporting the spine, hips and limiting the risk of bone and joint diseases. .

Increase flexibility and flexibility of the body

When practicing Plank, the muscle groups in the shoulder blades, shoulders, hamstrings, toes and collarbone are all active, thereby helping to increase the flexibility and flexibility of your body.

Helps skin look younger and smoother

Plank exercises support blood circulation and increase circulation to the body, thus helping you to have a rosy, healthy, brighter skin.

Promote metabolism

Plank helps exercisers increase metabolic rate, burn calories effectively. It is also simple, easy to do for those who have little time to exercise.

Reduce stress and help you relax

The Plank movement is likened to a drug to treat mood because it has a positive effect on the nerves, helping to release stiff muscles when sitting for a long time. You will feel less stressed and more upbeat.

Lose belly fat and reverse the risk of disease

Plank exercises work on the abdominal muscles, help tone and form the muscles around the thick skin, help burn calories, reduce excess fat, thereby repelling the risk of disease for your body.

Better body balance

One of the factors that help people of all ages reduce their risk of injury is balance. Poor balance, especially in the elderly, is often the cause of bone damage. When you do Plank, you need to keep your body in one position for a period of time, this helps the body to practice balance.

Increase bone endurance

Planks are different from high-intensity and moderate-intensity exercises in that they don’t put too much pressure on your joints. Specifically, Plank exercises strengthen bones by promoting the formation of joint tissue. As a result, the body works more flexible and efficient.

Doesn’t take a lot of time and tools

Plank is one of the workout solutions for busy people. There is no need to prepare special tools and it does not require much space. Each exercise takes about 2 minutes to complete and is the exercise of choice for busy people.

Standard plank training guide

The most important plank exercise is correct posture. Let’s practice plank effectively with the 5 steps below.

Step 1Preparing instruments

You should prepare yourself a yoga mat so that you don’t hurt your hands when you prop your hands on the plank. You can wear more clothes for gym or yoga, hugging your body (so you can easily observe your body to see if your posture is correct), and good sweat absorption. Besides, you need a quiet, spacious space to focus, maybe turn on a little more music to not be boring.

Step 2Get into the cow pose

To get into the easiest plank position, you should start with crawling first. You put your hands under your shoulders and then put your knees under your hips, you can put your feet flat or bend your toes for this pose . Remember to keep your breathing even.

Step 3Bring the person back to the baby pose

While in the crawling position, immediately return to the baby position by pushing your butt toward your feet, your thighs shoulder-width apart, and then slowly lower your chest to the floor . Notice how your arms are stretched out in front of you and your forehead can rest on the mattress to focus. Shoulders relax, not tense. Remember to breathe evenly and hold the pose for 5 minutes .

Step 4Get into a plank position

From baby position, push yourself to crawling position and then switch to plank position. The special feature of the plank position is that you must form a straight line from your head to your heels . Put your hands under your shoulders upright, toes resting on the floor. You have to use force to keep your spine and buttocks straight . Hold the pose from 20 seconds to 2 minutes depending on your ability.

Step 5End of exercise

After you feel your abs get tired, you should return to baby pose to give your abs some rest. You can practice a few more times or rest at this step.

Reference: What is the best drink after exercising?

The wrong plank posture is often made

When starting to practice Plank, many people often make the following basic mistakes:

• Lifting the buttocks too high: People often tend to lift the buttocks up when performing, because it feels more comfortable, but at the same time it also makes the abdominal muscles not have the opportunity to work, the exercise will be less effective. fruit a lot.

• Lower the butt too low: Lowering the butt too low and the abdomen too close to the floor also prevents the abs from working. This even forces your spine to bend, causing spinal pain.

• Hands are not perpendicular to the floor: Hands form a right angle to hold for as long as possible when doing Plank, which will help people to be more straight and reduce pain and injury.
• Wrong arm posture: Wrong arm posture during Plank is a mistake that many people often make, so you need to pay attention to this point.

Limitations of the Plank set

Affects the respiratory system

When performing plank exercises, your body will strain the muscles, thereby reducing oxygen exchange. From there the breathing process is affected and quickly feel tired. For better oxygen circulation, the performer must always keep the body upright. At the same time, balance breathing to maintain adequate oxygen levels.

Causes stress on joints

Plank exercises burn excess fat by putting pressure on the intercostal muscles, the sternum muscles. Therefore, there is some pain in the chest or ribs that occurs when you stand up. To avoid unnecessary damage, you should warm up before exercising and if you feel uncomfortable, do not overdo it. In addition, if you have any problems, please discuss with your doctor so that the doctor can offer appropriate methods.

Causes stress on joints

Causing back pain for practitioners

Plank exercises often promote the formation of bone cells that help keep bones strong. usually cause no pain. But if you perform the wrong technique, the wrong posture will cause pain, even injury. To avoid these limitations, you should practice correct posture and manipulate as directed.

Some variants of the Plank . set

Plank climbing

This is a movement that directly affects the gluteal muscle group, thereby improving the abdomen and round 3 extremely effectively.

Plank climbing

Step 1 Hold your body in a high plank position.

Step 2 The foot does not stay fixed but shrinks up and down to simulate climbing movements.

Step 3 Do it slowly with each leg to work deeper into the lower abs, glutes, and thighs.

Spider-Man Plank

This is a movement that helps to reshape the abdominal muscles on both sides of the waist.

Spider-Man Plank

Step 1 The pose is similar to the climbing plank, but this move is kept in a low plank position against the elbows.

Step 2 Legs stretch to the sides , not toward the abdomen.

Plank leg lift

The leg lift plank helps to tighten the thighs and buttocks and reduces the sagging of the buttocks.

Plank leg lift

The movement is similar to the basic plank, but the difference is that you need to raise your leg and hold it for about 10-15 seconds and then switch sides.

Plank rotates hips

When performing the hip rotation plank, you will clearly feel each muscle group in the abdomen, buttocks and thighs.

Plank rotates hips

Step 1 Prepare with a basic plank position.

Step 2 Fix your toes and elbows, then rotate your hips left and right. Practice for about 45 seconds on each side.

Note before practicing Plank

Before deciding to practice Plank, you need to keep a few things in mind:

• It is advisable to do a warm-up before going into the main exercise. After the exercise, stretch and relax for the best results.
• Try to maintain the intensity of exercise for 1 week .
• Squeeze the abdomen slightly when performing the movement and keep the foot position, feet do not touch the floor.
• Must be combined with a healthy diet , minimizing starch. It is necessary to add more green vegetables, beef, chicken, eggs to the menu and drink 2.5 – 3 liters of water per day .

See more: 4 reasons you go to the gym every day but still can’t lose weight

Frequently asked questions about Plank

How many times a day should you do Plank?

In fact, there is no specific regulation on how many times each person needs to practice Plank. If you have time and good health, you should practice Plank 3 times a day, because this is the ideal number of times to maintain your physique as well as a healthy body.

When should I do Plank?

As mentioned above, practicing Plank does not take too much time, so you can practice plank whenever we are free. However, the ideal time is to practice in the early morning and evening to achieve the fastest effect.

Does Plank exercise reduce belly fat?

The plank pose helps tone and tone the abdominal muscles by removing excess belly and lower back fat. Plank also helps burn fat by significantly reducing excess fat in the forearms, hips and buttocks. This is why people want to do planks to lose belly fat.

Plank exercises help reduce belly fat effectively

Does Plank exercise make hands big?

Plank exercises do not make biceps big. This method helps burn excess fat, reduce belly and biceps fat at home simply and effectively.

What is the cause of back pain when doing Plank?

When doing Plank, back pain is caused by your wrong posture. When practicing Plank , you need to practice according to the instructions and movements, if you still have back pain, you need to contact your doctor for further advice.

The article on Tnhelearning.edu.vn has summarized the definition as well as the steps to practice plank for beginners. Quickly take notes and plan this fun exercise for your abs!

Source: Healthline

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