Pan Shiyi, a well-known real estate developer, and Gary Locke, the American ambassador to China, have the same fitness instructor, and Plank support is their regular training subject. Pan Shiyi once said in his personal Weibo, "Locke is 64 years old and I am the same fitness instructor. I do 1 minute plank support, and he can do 5 1 minute with extraordinary perseverance. Now I can do it for ten minutes, and the abdominal muscles have begun to appear. "
Some people say that "it takes two minutes to become a hero", but Gary Locke, the former American ambassador to China who is over 60 years old, can persist in 5 1 minute, and even beat the athlete Dānlín. In fact, you need not be surprised. As long as you persist, you will also have a high promotion. At present, the Guinness World Record supported by flat plate is as high as 8 hours or more. Whether you can do it or not depends on your persistence and perseverance.
Mao Weidong, the special police corps of Beijing Public Security Bureau, broke the world record with 8 hours 1 minute.
What kind of movement is plate support? In fact, there is only one movement that you can master completely without a coach-you just need to straighten your whole body into a prone position and support your body with your toes and forearms for as long as possible.
This is the most popular exercise without equipment, which can effectively exercise muscles in many parts, mainly the abdomen and back. It belongs to consumptive fitness. After experiencing it for a minute, the whole body trembled, which is the most expensive at this time. Stick to it if you can. Every day is 5- 10 seconds more than the previous day, and it will change obviously after a while.
Why is a seemingly simple supporting action so difficult?
Flat support seems simple, but it is actually a full-body exercise that consumes physical strength. You can fully exercise rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis, as well as muscle groups of legs, back and buttocks. Especially with fancy movements, the effect is definitely more comprehensive and efficient than doing sit-ups.
It is the key to train the flat plate to support this movement, and we must master the balance. Don't be too hasty Pay attention to abdomen when supporting, but don't collapse, step by step.
"When doing fancy training, the jumping range should not be too big, and the weight of dumbbell lifting training should not be too heavy, so as not to hurt the support point of the other arm. It is best to finish each training before 9 pm or 9 pm. After-meal training should be conducted within 1 hour. At the same time, we must pay attention to a reasonable diet, and there will be surprises after a while. "
skill
Core strength training ≠ waist and abdomen strength training. The core strength training is not to practice abdominal muscles, but to keep your body stable and balanced, so as to ensure your effectiveness and quality in various trainings.
Action essentials
1. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
2. Always keep your body straight and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.
The specific methods to increase the difficulty are as follows
You can lift one foot into the air.
You can raise a hand.
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