What is the correct plank position
plank support is a muscle training method similar to push ups. It is mainly prone during exercise, which can effectively exercise the transverse abdominal muscle. It is recognized as an effective method to train the core muscle group.
There are also action standards for doing flat support, otherwise it will cause lumbar muscle damage. Let's take a look What is the correct plank position.
support your body with your arms and toes, and keep your feet as wide as your arms. Keep your arms straight and spaced slightly wider than your shoulders. Keep your body straight and don't bow your back. The shoulders sink, the chest is raised, the abdominal muscles, serratus anterior and trapezius muscles are contracted, and the navel is adducted.
then enter the prone position and support most of your weight with your waist, abdomen and forearm. The arms are bent and placed under the shoulders.
Look at your hands and don't look up, otherwise a small part of the force acting on your shoulders will be transferred to the cervical spine, and your neck will be very uncomfortable after a set is done.
keep your body straight at all times and stay in this position as long as possible.
The body should keep a straight line and not collapse the waist, which will bring a considerable burden to the psoas muscle.
tighten the thigh muscles, transfer most of the center from the abdomen to the shoulders and arms, and press the heels back. Appropriate power transfer can prolong the exercise time.
don't arch your waist when supporting the flat plate. 30 seconds is enough for beginners.
Don't blindly pursue the length of time and ignore the action standard. Non-standard actions will cause irreversible damage to the waist.