What is plank? How to plank for beginners?

Plank is considered the “king” exercise of the abdomen. With the effect of increasing the endurance of abs, biceps, and thigh muscles, the plank is increasingly sought and practiced. But do you know how to practice plank properly? Let Cvty-healthinsurance learn the correct posture, and countless effects plank brings to human health! Let’s read how to plank for beginners blow?

What is plank?

Plank is an exercise that directly affects the central muscle group, hand muscles, thigh muscles, Plank exercise is considered one of the favorite exercises of many people. However, if you practice the wrong way, the plank can have a negative effect on the spine area, causing back pain and reducing the effectiveness of your workout.

Basic Plank exercise

Plank: The best Plank gesture
Plank: The best Plank gesture
  • To perform a basic Plank exercise, choose a flat and clean surface.
  • Lie on your stomach and direct toes.
  • Support hands shoulder-width of 90 degrees and parallel to each other. Gently lift your body and feet off the floor, placing a heavyweight on your hands and toes.
  • Keep your back and stomach straight, not too high or too low, head straight, and looking forward. Hold for about 10 seconds when starting to practice and breathe steadily.
  • At the end of the movement, slowly lower your hands so that the body touches the floor. You can increase the holding time longer after exercising for a while.

You can do Plank exercises at home or in the gym with the guidance of the trainer at will.

Plank posture properly

The plank exercise is a tummy move, with your elbows perpendicular to just below your shoulders. Lift your toes, lift your torso, and keep your back, hips, neck in a straight line. This is a king exercise of the abdomen, exercise strength of abdominal muscles, help reduce belly fat, strength training of arms, and thighs.

Plank posture properly
Plank posture properly

Kneel down on the carpet. Lean forward, put your hands on the carpet, arms perpendicular to your forearms, hands clasped slightly apart or intertwined.

Tighten your abs, then lift your toes to the floor, making sure your hips and back are in a straight line.

  • Choose easily, remain in position for 30 seconds to 1 minute.
  • Making difficult choices, staying in the pose for 1 minute to 1 minute 30 seconds.
  • Note: Tighten your abs so that your hips and hips are aligned, don’t lower your back.

A wrong posture is often encountered when plank

1. Raise buttocks too high

Most people tend to lift their buttocks when doing this because it makes you feel more comfortable, but at the same time, it also makes the abs do not have the opportunity to work, so your training therefore decreases. Probably effective. Remember, the abdominal muscles have to be tight to lose fat in the plank position!
plank

Wrong Plank posture
Wrong Plank posture

2. Lower your buttocks too low

Similarly, raising your buttocks too high, lowering your buttocks, and bringing your belly too close to the floor also prevents your abs from working. Besides, it also compresses the spine, causing spinal pain, joints, and lower back.

3. Wrong arm position

Wrong arm position during plank is a mistake many people make
Wrong arm position during plank is a mistake many people make

4. Hands are not perpendicular to the floor

Hand forming a right angle is a basic requirement when doing it, although it is difficult, try to keep your hand as square as possible. Therefore, the new body has firm support when practicing. The person is more straight and less pain and injury.

The benefits of plank exercise

Help to tone the main muscle groups

Plank exercises affect major muscle groups, including abdominal, straight, oblique, and gluteal muscles. Not only does it help reduce the fat in the waist area, but it also helps you to function better when doing other activities.

Reduce back and spine injuries

Plank will help you adjust your posture and reduce back pain, neck fatigue from sitting for long periods of time. Moreover, this movement can improve the main muscles, support the spine, hips, and reduce the risk of osteoarthritis. The plank works on most major muscle groups, so you can stand upright and have a better posture. Therefore, persevering practice will help you have a nice and standard gait.

Increases flexibility and flexibility of the body

When practicing plank, muscle groups in the shoulder blades, shoulders, back thigh muscles, toes, and collarbone are all exercised. Therefore, after a period of practice, you will surely own a flexible body, able to perform difficult movements that have not been flexible before.

Helps skin to be younger and smoother

Plank exercise will make the skin look ruddy, healthier, and more youthful by the effect of blood circulation and increase circulation to the body. This form of exercise also helps to produce collagen through the effect of blood circulation, making the skin smooth and glowing more beautiful.

Promote metabolism

Plank exercise helps burn calories very effectively, is a simple exercise, easy to perform for those who have less time to exercise. Moreover, practicing plank before or after work every day not only helps to speed up metabolism but also ensures a high metabolic rate throughout the day.

Reduce stress and help you relax

Plank is considered as a treatment for mood because it has a positive effect on nerves and relaxes muscle groups that cause stress. Although most exercises are able to do well on your mood, Plank exercise has a direct effect on helping to release stiff muscles when sitting for long periods of time. Releasing tension muscles helps relieve pressure and boosts mood.

Reduce belly fat and repel the risk of disease

An oversized waist may not kill you quickly, but it carries a lot of risks. In addition to losing aesthetics, this waistline contains bad fats, which can signal the body’s problems such as obesity and metabolic disorders. They can pave the way for more serious illnesses, including cardiovascular disease, prediabetes, and chronic diabetes. For men, belly fat can also cause hormonal disorders, affect fertility, and increase the likelihood of stroke.

Plank works on the abdominal muscles help to hunt and form muscles around the skin. Doing plank contributes to burning calories, reducing excess fat. Therefore, plank contributes to reducing belly fat, repelling the risk of disease for the body.

Promote health and fitness

Just like other exercises, after a period of regular Plank practice, you will feel better, endurance and flexibility of the body, good mood, and full of vitality.

Plank exercise variation

VARIATIONS 1

Plank exercise for women - variant 1
Plank exercise for women – Variant 1

Step 1: Kneel down on the mat. Lean forward, put your hands on the carpet, arms perpendicular to your forearms, hands clasped slightly apart or intertwined. Tighten your abs, then lift your toes to the floor, making sure your hips and back are in a straight line when doing the movement.

Step 2: Hold the plank, slowly raise your right hand in front of you. Hold the pose for 30 seconds to 1 minute and 30 seconds, depending on the body.

Step 3: Switch sides and do the same with the other party.

  • Choose easily, remain in position for 30 seconds to 1 minute.
  • Make difficult choices, staying in the pose for 1 minute to 1 minute 30 seconds.
  • Note, tighten your abs so that your hips and hips are aligned, don’t lower your hips down.

VARIABLES 2

Plank exercise for women - variant 2
Plank exercise for women – variant 2

Step 1: Kneel down on the mat. Lean forward, put your hands on the carpet, arms perpendicular to your forearms, hands clasped slightly apart or intertwined. Tighten your abs, then lift your toes to the floor, making sure your hips and back are in a straight line.

Step 2: Maintain the plank, slowly raise the right leg up, straight legs. Hold the pose for 30 seconds to 1 minute and 30 seconds, depending on the body.

Step 3: Switch sides and do the same with the other party.

  • Choose easily, remain in position for 30 seconds to 1 minute.
  • Make difficult choices, staying in the pose for 1 minute to 1 minute 30 seconds.
  • Note, tighten your abs so that your hips and hips are aligned, don’t lower your hips down.

VARIATIONS 3

Plank exercise for women - variant 3
Plank exercise for women – variant 3

Step 1: Put your right hand on the carpet, arms perpendicular to forearms facing forward. Tighten your abs, then lift your toes to the floor, Tilt to the left, left hand on hip.

Step 2: Maintain the posture of the hand, slowly raise the left leg high; the left-hand touch the left pillow. Hold the pose for 30 seconds to 1 minute and 30 seconds, depending on the body.

Step 3: Switch sides and do the same with the other party.

  • Choose easily, remain in position for 30 seconds to 1 minute.
  • Make difficult choices, staying in the pose for 1 minute to 1 minute 30 seconds.
  • Note, tighten your abs so that your hips and hips are aligned, don’t lower your hips down.

Notes of coach with plank option

  • Before starting the exercise, do not forget to perform some warm-up movements, and after the exercise, perform muscle tension and relaxation to get the best results.
  • Maintain the intensity of exercise for one week.
  • Pull in your abdomen slightly while performing the movement and maintain your foot posture, your feet do not touch the floor.
  • Combine with a healthy diet, minimize starch, add a lot of vegetables, beef, chicken, eggs to the menu. Drink 2.5-3 liters of water per day.

Above is all the basic knowledge about plank. Besides applying perseverance, come to California Fitness & Yoga to quickly regain your slim waist. There are many other exciting classes at California Fitness & Yoga, waiting for you to explore.

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