Plank support, called Plank in English, is the most popular posture in fitness and the posture with the largest number of practitioners. Because the pose is easy to learn, even those who have never studied yoga or pilates can practice it stably, but it may not last long, because the plank support also exercises the core strength. "Plate Support" is a group of static exercises to exercise abdominal core strength. Helping practitioners feel the core strength brought by the body in practice is helpful to strengthen the core of the body and promote the stability of the shoulder joint. At the same time, it helps to reduce the pressure on the lumbar spine. Beginners can insist on it and the time can be gradually increased from less to more.

Flat support 1 minute, comparable to running for an hour. How to correctly complete the plate support? The following is the standard operation:

Keep your body off the ground, keep your trunk straight, keep your head, shoulders, hips and ankles on the same plane, lengthen your spine, keep your eyes on the ground and keep breathing evenly.

I experienced it, and my whole body trembled after 1 minute. This time is the biggest consumption, and it is best to stick to it. Every day is 5- 10 seconds more than the previous day. Every 5 minutes of practicing the flat support will have the effect of heat consumption equivalent to running 1 km.

The purpose of practicing plate support is to strengthen the core muscles of the body by keeping the spine and pelvis neutral. Promote the core control ability of the body axis, and cultivate the correct bone arrangement and the stability consciousness of the shoulder strap.

Action steps:

1, prone, tiptoe to support the ground, elbow bend 90 degrees, keep the elbow directly below the shoulder.

2. Tighten the abdomen and raise the body until the head, body and legs are in a straight line, keeping the spine neutral.

Keep breathing normally for more than 30 seconds or as long as possible. Repeat: 1 ~ 2 groups.

Action change:

1, the difficulty is reduced: both knees are on the ground and supported by both knees.

2, the difficulty is reduced: the palm supports the ground.

3, difficulty upgrade: control the body motionless, lift one leg, pay attention to the pelvis not to tilt or twist.

4. Auxiliary equipment: the elbow joint or palm is supported on the Bosu ball.

Precautions:

Relax your face and don't hold your breath.

Heavy shoulders and shoulder straps must be stably supported.

Keep the spine and pelvis in a neutral position. Don't lift your hips or collapse.

Well, that's all for today. Thank you for watching. If you have any ideas, please leave a message for discussion! See you tomorrow, remember to like or share!