Plank support movement essentials

September 5, 2023

Flat support is a recognized method of exercising the abdominal muscle groups, is now the most popular movement, this exercise covers almost all the core muscle groups, in addition to this, can also coordinate the upper and lower limbs weakness, to avoid spinal deformity, to protect the nerves from injury, but do flat support is also to pay attention to the relevant action essentials, the action is not standard, the exercise will lose its original meaning.

The movement of flat support essentials

When doing flat support should pay attention to the elbows bent on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground, torso straight, the person's head, shoulders, back, hips and legs to remain in a plane, abs, pelvic floor muscles tightened, eyes to the ground, keep even breathing.

How long to do flat support at a time

If you just start doing flat support, do not have to do too long, start doing 20 to 30 seconds a group, do three to five groups a day; time is long can be slightly extended time, once about a minute or so, after exercise, the body is better, the core strength of the crowd, can be controlled in about 3 minutes.

Do plate support pay attention to keep breathing

When doing flat support must keep even breathing, can not hold your breath, after doing a group sit down and breathe deeply, take a deep breath with the nose, and then exhale, be sure to spit clean, deep breath five times and then continue to do the next group.

Wrong posture of flat support

The waist is collapsed, the elbow joint is not under the shoulder joint drop point, the lower back is too low; The hips are too high is the most prone to wrong posture when doing the plate support, which will lead to the abdominal muscles can not be exercised; to really exercise to the core strength, the back must be kept flat until you feel your abdominal muscles from the head to the tail are in power; Although the focus of the training of flat support is in the waist and abdomen as well as the buttocks, but the head and neck position as an extension of the back, but also can not be ignored, low or head up is the wrong posture; Hands and shoulders are not in the same vertical line, shrugging shoulders, hip collapse are common wrong posture.

The hazards of improper posture of flat support

When doing flat support movement is not standard enough, such as hip up or down, the head is too back or forward bending, the body is skewed, so not only the fitness effect is not good, but also may cause injury to the cervical or lumbar spine. Long time to do flat support, if you hear the joints ringing, we must immediately stop, continue to adhere to easily cause small joint dislocation, resulting in local muscle spasm.

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