Contents:
- Medical Video: We Did Planks Every Day For 30 Days
- What are the benefits of plank?
- 1. Improve body posture
- 2. Increases flexibility in the body
- 3. Strengthen body balance
- 4. Tighten the stomach
- How to hold back plank to last long
Medical Video: We Did Planks Every Day For 30 Days
Plank is one sport that effectively strengthens the body's core muscles and forms a sixpack stomach. Actually, there are still many other benefits of plank for fitness. But unfortunately, quite a lot of people who are not strong are lingering in their plank position. So, what is it like, good plank technique?
What are the benefits of plank?
1. Improve body posture
Hunchback posture is generally caused by a weak core body muscle. Well, holding the plank position makes the muscles in the upper part of the body pulled back and down. At the same time, the plan will correct the bent spine while strengthening the upper back and shoulders, neck and chest and abdominal muscles. Plank exercises also train the muscles in the lower back, hips, and pelvis as a more stable center of gravity.
In the end, plank routine can give you a better and more stable posture. Good posture makes you look taller and slimmer, which boosts your overall confidence. Accustomed to plank also makes you able to sit straight without being forced so it won't be easy to get tired when sitting too long in front of the laptop every day.
2. Increases flexibility in the body
The muscles of the body must be flexible and flexible so that you can freely move as smoothly as possible without feeling tired. Yes! No matter how much movement you make, such as bending to tie the shoelaces) will be very draining if your body's core muscles are weak or inflexible. This also will increase the risk of injury during activities, leg cramps or back pain for example.
Plank routine will build core muscles that are more stable and strong, but still flexible. Flexible muscles can stabilize body coordination while making the range of motion more flexible and efficient. Flexible body muscles also work as a natural barrier to impact on your joints, helping prevent the risk of injury and reducing pain from injury during sports or other physical activities.
3. Strengthen body balance
Plank trains you to hold a position for a long time to strengthen the muscles of the middle part of the body, upper back and shoulders, and pelvic area. In the end, the strong core muscles will help create a more stable body's center of gravity so that the body's balance is more stable. As a result, you are not easy to shake or fall while walking and also avoid injury when on the move.
4. Tighten the stomach
About 10 percent of body fat settles in the stomach. Belly fat (visceral fat) is the most dangerous type of body fat. Excess fat in this area is associated with a variety of serious health problems, ranging from liver disease, dementia, to breast cancer.
Well, a flat and tight stomach is another benefit of plank that you can get if you routinely do it. Having a strong core muscle can help optimize the body's metabolic processes to cleanse toxins, absorb nutrients, and regulate more efficient hormonal balance. All of them play a role in maintaining general fitness and delaying the premature aging process.
In the end, a strong core makes you look and feel healthy and fit.
How to hold back plank to last long
The longer you are able to hold a plank position, the better the benefits. The main key so that you can hold back the plank for longer is to do it gradually every day. Do not be eager to try to hold it straight for long, especially if you are just starting to try plank.
For beginners, try to hold it in a short time first. For example 5 seconds. Get used to trying to hold plank in 5 seconds for the first week. Now every time you hold back the plank for 5 seconds, take a break for about 5 seconds. Then continue the plank position again for 5 seconds. This counts as 1 set. Try completing 3-6 sets of plank in one exercise session.
After you begin to adapt, increase it to 10 seconds per plank for the next week. Continue to add the duration over time.
In addition to paying attention to the duration, pay attention to the basic techniques to get more optimal plank benefits:
- Place your elbows on the floor and place your wrists in front, parallel to your elbows.
- With your hands, push your body up with a straight neck position. While the position of the legs straight back. The ones that stick to the floor are just the fingertips.
- Make sure the body relaxes by tightening the abdominal muscles. Hold the abdominal muscles tighten. Also feel the gluteal muscle or the buttocks tighten to keep the body straight.
- Hold movement while continuing to breathe normally
- Do it as long as you can.
- You can add modifications to other plank movements like the picture above besides doing plank movements that are usually facing forward.
