What are the steps to do a plank? When is the best time to do a plank?

Plank can exercise muscle groups, shape people's body lines, and promote local fat burning. More importantly, it can exercise the rectus abdominis, transverse abdominal muscles and muscles of the legs, back, and buttocks, help maintain the balance of the shoulder blades, and make the back line more charming. The following encyclopedia knowledge website brings you the steps of doing plank, the specific standard movements of plank, and when is the best time to do plank. Let's learn about it together!

Contents of this article

1. Steps to do plank support

2. Standard movement of plank support

3. When is the best time to do plank support?

Steps to do a plank

Step 1

Prepare a yoga mat, lie prone on it, and then exhale and inhale. This is the most basic breathing method when doing plank. Many girls like to hold their breath, but this is actually the wrong way to do it.

Step 2

Slowly place your arms tightly on the ground, with your palms facing down and your elbows at 90 degrees. Hold the ground tightly with your palms and look forward. Never look at the ground.

Step 3

If you find it difficult, you can bend the toes of both feet slightly, but your entire abdomen must be tightened, and your back must not collapse. If you feel the entire abdomen and navel muscles stretching, it means you are doing it right.

Step 4

Keep your whole body in a straight line, imagine yourself as a plank, and then try to tighten your abdomen and buttocks with the strength of your waist, keep exhaling and inhaling, and stick to this action for 1 minute. Come on!

Step 5

The longer you persist, the more abdominal fat you will burn. Remember that during the whole process, your body must always stay in a straight line. After one minute, you will feel a lot of sweat, which means that the movement is done very well.

Standard plank movements

1. About plank support

Plank exercises strengthen the waist and abdominal muscles, which means it is a compound exercise. It mainly enhances the stability and balance of the waist, abdomen and back, rather than increasing muscle fibers.

2. About the correct posture

In a correct plank, the head, shoulders, back, hips and legs are on the same plane, "like a steel plate", and the waist, abdomen and gluteal muscles work together. To maintain this plane state, you can choose the difficulty of kneeling on the knees or the high difficulty of tightening the knees and touching the toes. But you must pay attention to the plane of the back, shoulders and hips, as well as the strength of the waist and abdomen.

3. About the action method

Lie prone with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, and maintain even breathing.

Hold each set for 30 seconds, train 4 sets each time, and the interval between sets should not exceed 20 seconds. You can also do one set at a time until your body can no longer support it.

When is the best time to do plank support?

Planks are best performed between 2pm and 5pm.

Because muscle speed, endurance and strength are at their best during this time period, if fitness exercises and sports training are performed during this time period, the effect will be better than other time periods. However, since most people are working or studying during this time period, there is no particularly strict limit on the time for practicing plank support. As long as the movements are standard, the desired effect can be achieved.