1. What is Plank exercise and the effects of plank
2. Common mistakes when doing plank
Plank (floor measurement) is considered the “holy” movement of abdominal exercises, helping to reduce belly fat and form muscle groups. But that’s not all, Plank has more effects than that.
What is Plank exercise and the effects of plank
Plank is a very easy movement to do. Lie face down, with your elbows perpendicular to your shoulders. Raise your toes, lift your body up, and keep your back, hips, and neck in a straight line. Hold this position for 30 seconds or longer, tighten your abdominal muscles, and maintain a steady breathing rhythm.
The important thing is the time you can hold it, set challenges for yourself, and gradually increase the time. The correct Plank movement also has variations such as raising one arm, kicking your legs, and helping to effectively reduce waist size.
BENEFITS OF PLANK EXERCISES
The effect of plank reduces belly fat
Plank is considered the best exercise for the abdomen because it works on the core muscles, such as the rectus abdominis and transverse rib muscles. These exercises will help tone and shape the muscles around the stomach by making them longer and firmer.
Increase the flexibility of joints
Properly performing Plank helps increase flexibility in muscle groups throughout the body. The shoulder muscles and neck muscles are also stretched. The thigh muscles and hamstrings are tightened to form firmness. Plank exercises stretch the arches of the feet and toes to help distribute the body weight evenly.
The effect of plank reduces back pain, improves posture
For office workers who have to sit a lot in front of the computer, their posture is more or less incorrect and prone to back pain. When performing the Plank movement, parts such as the back, legs, and neck are all put into a straight position, or with variations of the correct Plank performed based on basic movements on the basic planes in the exercise. At that time, the practitioner improves the core muscles, increases support for the spine and hips, maintains the correct posture, reduces the risk of diseases due to incorrect posture, and reduces lower back pain.
You do not need fancy gym equipment to practice Plank
The correct Plank exercise is a basic movement that does not require tools and you can do it anywhere. Just need a moderate space, a flat surface and you can practice. If possible, prepare a mat or a thin blanket.
Common mistakes when practicing plank
– Pushing the buttocks too high. Note that the neck, back, and legs form a straight line; try to keep the buttocks at the allowed level.
– When doing the plank exercise, arch your back, and tighten your abdominal muscles so that the force affects your abdominal muscles, not causing back pain.
– Place your hands too close together. This will cause the shoulder muscles to have the wrong effect.
– Hold your breath. Many people try to focus on the correct posture and hold it for a long time, forgetting to breathe. Breathe evenly and concentrate. You need to do it correctly for the plank to be most effective.