Woman doing push-ups for a long time

Plank support is a fitness method that we all know very well. Many people do sit-ups to exercise and many women do it, so what are the benefits of women doing sit-ups? Plank support is not only for men to exercise and exercise, but also for women to enhance immunity and improve the body. However, there are many common problems when women do sit-ups. Don't hurt the body. Let's learn about it together!

Benefits of sit-ups for women

Development Trend Literacy

Its main function is to develop people's upper limb strength and abdominal muscle strength, which can improve the body's basic strength and power energy quality.

Improved Physiology

It plays an important role in trend balance and support capabilities. It can improve the nervous system, help bones firm, joint flexibility, ligament strength, muscle thickness and elasticity, at the same time can accelerate blood circulation, expand lung function, promote development, and improve athletic ability.

Enhance immunity

Regular all-round exercise is beneficial to the development of the mind and body. It can adjust the psychological process, make people energetic, strengthen the body, cultivate one's character, and exercise faith. In addition, it is said to have the effect of prolonging life.

In addition, data from scientists show that if women practice plank properly, they can not only enlarge their breasts and firm their breasts, but also create more curvy breasts, back and arms. In addition, plank support can help girls consume more calories, thereby reducing body fat percentage. It is worth mentioning that doing sit-ups also has the effect of getting twice the result with half the effort, and small exercises can achieve more effective results than other women's fitness programs. However, women are generally intimidated by the plank support that requires energy, so fitness experts provide a set of methods to help women quickly learn the plank support.

Common problems for women doing sit-ups

1. Exercise from shallow to deep, from shallow to deep, from little to more, and from light to heavy. When doing sit-ups, you can change the frequency of the exercise, such as speed combination, do a few fast ones first, and then do a few slow ones during training. You can also measure it by time, and calculate the frequency of training per unit time. And do it continuously until you are exhausted. Changing the frequency during exercise can stimulate muscle growth, and cross-training can also relieve fatigue.

2. Choose a suitable training method and control the intensity of exercise according to your physical condition.

3. Be fully prepared for and relieve stress activities to avoid injuries and muscle stiffness.

4. People with poor health are prohibited from using finger-style, clapping, and weight-bearing training methods. Patients with heart disease and hypertension are prohibited from using this method.

5. Plank support is a strength training. Long-term sit-ups can easily cause great pressure and impact on the hand joints (fist style), elbow joints (palm style) and shoulder joints, causing pain and injury to the above parts, so these joints need to be maintained more often.

The correct way to do the plank for women

1. Stand up with your legs together and raise your hands above your head. Breathe in, pull your belly button in, tighten your buttocks, and bend and stretch your arms high, just like you are stretching when you wake up in the morning.

2. Breathe in, and stretch your arms forward and then down, forming an arc, as if you were flexing or extending your spine, starting with the head down, then the neck and upper back, and finally the lower back bending forward. When flexing and extending, let your arms reach forward. Finally, place your hands on the mat behind you.

3. Breathe in, lower your chest, and do a push-up. If your lower back feels a little tight, gently extend your buttocks and then hold them.

4. Breathe, slowly withdraw your hands and return to posture 3. Keep your head relaxed as you move higher, and just "pile" your spine one piece at a time. After the body stands up straight, raise the head.

5. Maintain the posture in posture 4 and do 8 push-ups, breathing when coming down and breathing when standing up. Try slowing down the rate. The body keeps the abdomen tightened and the buttocks clamped.

When doing the plank with bent knees, only the legs move without moving the arms, so it only strengthens the waist and abdomen. The first step is to lie face down on the ground, bend your arms, and use your elbows and heels to maintain your balance. Keep your neck, back and legs straight in a straight line. Then bend your right knee without touching the ground. Step 2: Straighten your left leg and then bend it. That's it, bending your legs alternately at a normal pace.