If you do the plank properly, you can not only improve your physique, but also prevent back pain and increase endurance. Are you ready to step into a 3-week workout to always be confident in wearing tight outfits?
Plank may seem like an easy exercise with little effort, but if you do it correctly it is a rather difficult pose. Let’s learn how to plank with Health CPN properly.
Benefits when you plank the right way
Practicing plank properly takes less time but can be beneficial both physically and mentally. Find out the 7 benefits of this exercise.
1. Muscular center of gravity firmer
The plank is a weight-specific exercise because it targets all major abdominal muscle groups such as the abdominal muscles, the straight abs, the outer abs, and the glutes. The exercise of these muscle groups is very important because each muscle group has its own functions such as:
• Abdominal muscles: This strong muscle will make it easier to carry heavy loads.
• Straight abdominal muscles: This muscle training will help you exercise more effectively, especially jumping exercises like bar jumping or high jump. This is also the muscle group that helps men with 6 pack abs.
• Cross-abdominal muscles: This muscle training will improve your flexural abilities.
• Gluteus muscles: If you want a toned round, then focus on training this muscle group. In addition, practicing the butt muscles also helps to strengthen the back.
2. Reduce back pain
Plank exercises help you build muscle without putting too much pressure on your spine or hips. According to the American Fitness Council (American Council on ExerciseRegular plank exercise not only helps to reduce back pain significantly, but also helps to strengthen muscles and back, especially upper back.
3. Increase metabolism
Doing plank each day will burn more calories than other traditional abdominal exercises like crunches. When you do plank every day, your muscles get stronger and burn more calories even when you are sedentary.
Plank is a great exercise if you work in an office and spend most of your time sitting in front of a computer. Just taking a few minutes before or after work to plank can improve your metabolism, thereby burning more calories throughout the day.
4. Improve your posture
Plank exercises can greatly improve your standing or sitting position, and the right posture gives you many other health benefits.
When you walk, stand, sit … correct position, bones and joints will be stronger and muscles will also work more efficiently. For those with back pain, holding the correct posture will help the back or spine in the correct position and less pain. Moreover, a person with the correct standing, running and jumping posture will be more beautiful, healthy and confident in everyone’s eyes.
5. Improve balance
If you find it difficult to stand on one leg for even a few seconds, your abdominal muscles are not strong enough to bring the necessary balance to your body. You can improve this by doing a daily plank, as this is a pretty high balance move.
6. Improved toughness
Proper plank exercises help you improve body endurance very well because it helps you relax all the muscle groups behind your back such as the shoulders, scapula and collarbone. At the same time, the plank will also help stretch your tendons, feet, and toes. The muscles and tendons that are regularly stretched will be flexible, making you more flexible.
7. Mentally at ease
Plank exercises have a certain effect on the nervous system, so they are a great way to improve your mood. After a day of sitting at work, the thigh muscles will be tense, the legs are heavier and the shoulders are tired. These not only affect the muscles but also the nerves, making you stressed and tired. The daily plank routine will help you relax tension groups in the body, thereby improving your mood and getting rid of depression.
Plank poses properly
The plank exercises are extremely diverse in difficulty for beginners to long practice. You can refer to the following forms of plank practice and try to practice the correct posture.
1. Plank jump feet
This is a variation of a plank that acts on the arm muscles, the abdominal muscles, the leg muscles and helps the heart beat evenly.
– You start with a plank with your hands on the ground, your toes pressed against the floor, your legs together and abdominal muscles tighten.
– You start to dance to open your legs and then jump to close your legs. Try to do it as quickly as possible.
2. Plank side lift foot
This plank is quite difficult and requires quite a long practice time.
– You rest your right elbow on the floor and use the outer edge of your right leg for balance.
– You put your hands on your hips, stretch your abdominal muscles and raise your left leg up high.
Slowly lower your legs and switch sides.
3. Plank reversed
This is a difficult variant of the back, thigh, butt, and belly plank.
– You lie on your back with your hands on the floor, then lift your hips and bend your knees so that your back is parallel to the floor.
– You try to hold the pose for as long as possible.
4. Plank reverse leg lift
The leg lift reverse plank variant focuses on shoulder, leg and abdominal muscles. This is quite an effortless plank.
– You sit on the mat with your hands slightly back and your fingers facing your body. Be careful to keep your legs straight and together.
– You press strongly with your feet and raise your hips so that your torso forms a straight line.
– You in turn raise your right leg and left leg up.
Take a very slow motion for better posture control. If you feel pain in your hand, try resting your elbow instead of your hand on the floor.
5. Plank to rotate
If you are confident with your plank skills, do the ball leveling exercises.
– You start with forearm plank on top of the ball.
– You squeeze all over the body and use your forearms to rotate the ball counterclockwise.
– After rotating the exercise ball counter-clockwise, continue using your forearm to rotate the ball clockwise.
6. Plank rowing
If you already have weights at home, make use of it to elevate your plank.
– You start with plank stretching arms, hands holding dumbbells, legs shoulder width apart.
– You tighten the abdominal muscles and buttocks, exhale and then stabilize the body. Then, bend your left elbow to lift the dumbbells closer to you.
Lower your left elbow and repeat with the right elbow.
7. Plank moves
Plank does not mean you have to stay in the same position. You can both plank and move.
– You start with a straight-arm plank. Try to keep your body straight.
– Cross right hand to left, then left foot to left.
– Cross left hand to right then right foot to right to return to the original position.
The 3-week program of plank exercises properly
To get the most out of the above plank, practice plank properly every day and gradually increase the intensity of the exercise. In addition, you also need to alternate plank with other exercises. You will see noticeable results every day if you exercise well and get enough rest.
Challenge yourself to practice plank and some plank variations for 3 weeks with the following goals to improve your health.
• Week 1: Start plank for 20 seconds and increase to 60 seconds.
• Week 2: Gradually increases the plank duration from 60 seconds to 90 seconds.
• Week 3: Gradually increases the plank duration from 90 seconds to 120 seconds.
Plank practice properly week 1
Start your first day with a forearm plank or basic low plank.
– You place your forearms on the mat and adjust so that your elbows are aligned under the shoulders. The arms are parallel to the body and shoulder-width apart. You can either clasp your hands for extra comfort or place your hands on the floor
Pay attention to keep your head in line with your back and tighten your abdominal muscles. If you are not sure if your head and back are aligned, you can make adjustments by looking at a spot on the floor about 30 cm in front of your hands.
Hold this position for 20 seconds.
Once you get used to the forearm plank, continue to challenge yourself with single leg planks.
– Repeat all the forearm plank steps and then raise one leg as high as you can.
After lifting one leg, lower that leg and continue to lift the other leg.
– You try to hold the position for 30 seconds and gradually increase to 60 seconds as you get used to.
You will increase your core strength with this exercise. However, don’t force yourself to hold this pose for too long. When exercising, you can rest as needed by lowering your knees to the floor for a few seconds.
Plank practice properly week 2
Spend the second week doing a plank that is more interesting than push-ups.
– You put your hands in a straight line under your shoulders, your toes on the floor and tighten your glutes to stabilize your body.
– Make sure your neck and spine are aligned. Hold for 10 seconds.
Then, bend your right elbow so that your right forearm is against the floor and do the same with your left elbow.
You return to the starting position by stretching your arms out.
During this week, gradually increase the plank time from 60 seconds to 90 seconds.
Plank practice properly week 3
This week, raise your forearm plank with the V-plank. This will help tone your core muscles, abdominal muscles, and shoulders.
– Start with forearm plank and raise your hips towards the ceiling so that your body forms a V-shape.
– You return to forearm plank.
– Repeat 15 times
For this week, start with 90 seconds and gradually increase the time to 120 seconds by day 21.
What to eat after plank?
Even if you do plank properly, the training effect will not be high if you do not eat properly. Each diet with enough quality and right portion will help muscles recover more quickly. Refer to the following in your post-workout meal.
A meal after abdominal training is suitable for men to have 40-60g of protein, for women to have 20-30g of protein. You can add protein from non-fat dairy smoothies and protein powders, lean meat from beef or pork, skin filter chicken, legumes, vegetables, eggs … When processing meat, you should prefer First, boiled instead of fried and should avoid fatty meats.
The carbs will help you replenish glycogen, a source of energy lost by the body after exercise. You can add carbs with fresh fruits and vegetables, low-fat dairy products or whole grains like rice, oats, quinoa … If you are a man, add about 300g of grain. cup or fruit and 300g boiled or steamed vegetables after exercise. If you are female, add about 150g of the vegetables and fruits rich in carbs you like.
Although you should limit fat, a balanced diet is indispensable. A little fat will help you absorb fat-soluble vitamins like vitamins A, E and K from vegetables better. To add good fats, you can use olive oil in salads, eat more fatty fish or add butter and nuts … However, you should avoid fast trans fats from processed foods. ready-made, animal fat or whole milk.
Doing plank properly is not easy because as long as you don’t keep your neck and back aligned or don’t squeeze your abdominal muscles, the exercise will lose its effect. Practice the right posture as well as combine plank with other cardio exercises to quickly have a slim waist!
Nhu Vu | Health CPN
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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