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How long should you hold a plank for it to be effective

speaking of the more fire exercise, the plank support should be one. The action is simple and does not need any equipment. How long is the best time for plank support?

how long is the best time to plank support

Depending on the individual situation, there is no specific value to say how long it takes to practice plank support. Generally speaking, the time for healthy people to practice plate support every day is a group, a group of 4 times a day, and each time is 2 ~ 4 minutes.

Benefits of flat support, how long is the best time for flat support

is it better to support the plate for a long time?

no,In fact, don't care too much about the time when practicing plank support. Maintaining this posture for too long may bring harm to the body. The correctness of action is the most important in the process of exercise. The challenge of plank support should be to adhere to the time of static practice under the correct action. The action standard should be put in the first place. If fatigue leads to action deformation, it should be stopped immediately.

Benefits of flat support, how long is the best time for flat support

what if the plank support doesn't hold

practice

Practice plate support can not fish for three days and dry the net for two days. The practice time should be reasonably arranged. Week 1: Practice for 20 minutes every morning and evening, 4 times in each group, for 1 minute each time; The second week: Practice for 30 minutes in the morning and evening every day, 4 times in each group, for 1-2 minutes each time; Week 3: Practice for 40 minutes in the morning and evening every day, 4 times in each group, for 2 minutes each time.

action should be standard

People with good waist strength and strong core strength spend more time on plank support. Beginners don't have to ask for a long time. The Challenger should stick to the time of static practice under the correct action. Action Essentials: don't collapse your waist, make your waist and back in a straight line, so you can exercise your abdominal muscles well, so as to reduce the pressure on your waist.

abdominal strength

If the time of doing plank support is less than 50 seconds for girls and less than 1 minute for boys, it may be caused by weak abdominal strength. Some abdominal strength can be appropriately strengthened. It is recommended to do leg flexion, self pedaling, sit ups and other exercises to exercise abdominal strength according to your own time arrangement.

Benefits of flat support, how long is the best time for flat support

action essentials of plank support

1. Lie prone with elbows bent and supported on the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, crotch and ankle kept in the same plane. 2. Tighten the abdominal muscles, tighten the pelvic floor muscles, lengthen the spine, naturally droop the eyes, look at the ground about 30 cm in front of the fingers, and keep breathing evenly.

Benefits of flat support, how long is the best time for flat support

benefits of plank support

exercise muscles

The action of plank support looks very simple, but it can make the muscle groups of back, abdomen, lower back, hip and core muscle groups such as adductor and diaphragm get corresponding exercise, and consume a lot of physical energy during exercise.

shape your body

plank support can not only exercise the core muscles, but also shape the lines of the waist, abdomen and buttocks, so as to temporarily release the pressure on the lumbar spine and cervical spine. More importantly, it can help maintain the balance of shoulder blades and make the back lines more charming.

increase basal metabolic rate

Plate support seems simple, but it actually consumes physical energy. It can exercise the rectus abdominis, transverse abdominis, leg, back and hip muscles. If it feels boring, it can also be combined with other aerobic exercises, such as cycling and running, which can better improve people's basic metabolic rate and promote local fat combustion.

improve body posture

plank support exercises will improve your core muscles, which can greatly improve your ability to stand and stabilize your posture. Therefore, when you do a period of plank support practice, you can always maintain the correct sitting position. Because the core muscle group has a far-reaching impact on the overall condition of the neck, shoulder, chest and back.

Benefits of flat support, how long is the best time for flat support

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