Average 1 to 1.5 minutes. Some dancers with relatively good physical fitness and long exercise time can extend the propping time for more than three minutes.

_ What? Plank is a muscle training method similar to push-ups, but it doesn't need up and down support. Exercise is mainly in prone position, and the body is balanced in a straight line, which can effectively exercise transverse abdominal muscles. This is recognized as an effective way to train core muscles.

_ What's the matter with you?

1, when many people do flat support, the distance between their arms is greater than the shoulder width, which may lead to excessive pressure on the shoulder muscles, which will not exercise the arms and chest muscles, but will hurt the shoulders;

2. Hip muscles are not clamped when doing flat support. If you do this for a long time, it is likely to lead to dislocation of hips and pelvis, and fitness will become harmful;

3, often bow your head when doing flat support, which will cause great pressure on the cervical vertebra of the neck. If the problem is serious, it may hurt the cervical spine.