How long is it appropriate to do plank support every day
today, let Xiaobian analyze for you how long it is appropriate to do plank support every day and the correct way to do plank support. Because summer is coming, there is too much fat on your body and you want to lose weight. I heard that plank support is good. I don't know how long it is appropriate to do plank support every day?
how long does the plank support work every day
Two minutes or so. Plate support does not belong to aerobic exercise, but a static resistance exercise, so it is not necessary to follow the rule that aerobic exercise must exercise for more than half an hour to play its effect. Under the condition of ensuring correct posture, plate support has a very significant effect on the strength and stability of core muscle groups. It does not need to persist for a long time to achieve the corresponding effect, So just do it for 2 ~ 4 minutes every day.
how many groups of
does the plank support do every day,It's best to do several groups of plank support according to your own practice. Beginners, intermediate and advanced are different.
Generally, people who have just started to contact the plank plate support can try to train two groups at a time, each group for 15 seconds, and the interval between groups shall not exceed 20 seconds. When practicing, you can reduce the difficulty and adopt the kneeling position, which can also achieve the effect of exercise.
After mastering the action essentials, intermediate practitioners can start to gradually extend the time, train three groups at a time, with a frequency of 30 seconds in each group, and the time interval of each group can be half a minute.
Senior practitioners can begin to increase their intensity with their physical conditions and feelings. They can do three to four groups at a time, one minute in each group, or two to three groups at a time, two minutes in each group. The interval between each group increases with the practice time.
when does the plank support do the right
Around 17-19 p.m. During this period, the human body's physical fitness and oxygen intake reach the peak, the regulation of hormones and enzymes in the body is in the best state, and the muscle speed, strength and endurance are also in the highest value. At this time, doing plank support can achieve the best exercise effect.
can plank support be done every day
Plate support can be done every day, but it should be noted that the longer the plate support is done each time, the better. Everyone should do it according to their own actual situation. The action standard should be put first. If fatigue leads to action deformation, it should be stopped immediately.
correct practice of plank plate support
1. Lie prone with elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground. 2. Step on the ground with both feet, keep the body off the ground, straighten the trunk, keep the head, shoulders, crotch and ankle in the same plane, tighten the abdominal muscles, tighten the pelvic floor muscles, extend the spine, naturally droop the eyes, look at the ground about 30 cm in front of the fingers and keep breathing evenly.
what should I pay attention to when doing plank support
For plank support practice, it must vary from person to person and step by step. The longer the tablet support lasts, the weaker the human body's support capacity will be. At the same time, the heart rate will accelerate, which will stimulate the cardiovascular and cerebrovascular vessels. If the intensity is blindly pursued, it is easy to have problems. In addition, fitness workers who have never touched the plank support can reduce the difficulty and adopt the kneeling position, which can also achieve the exercise effect and be safer. Then increase the intensity according to the physical condition and feeling, step by step.