What will happen if you do plank support for a month? How many calories does plank support burn for 1 minute?

Doing plank for a long time is good for body shaping, because if you always exercise in one position and keep one posture, you will find that the shape of your calf triceps is becoming more and more obvious, and the long-term stretching of the quadriceps is also becoming more and more obvious. When we practice plank, it is best to listen to some music to divert attention, so that we will feel a lot more relaxed. Of course, each time you do plank, the time should not be too long. After doing it for a while, take a break and continue. Exercising in a state of physical and mental pleasure is a kind of enjoyment for sports enthusiasts. If you like, you can experience it.

Contents of this article

1. What will happen if you stick to plank support for a month?

2. How many calories does a plank for 1 minute burn?

3. Plank weight loss method

What happens if you do plank for a month?

First, for people with a thin body, if there is only a little fat in the abdomen, if they insist on doing plank support for a long time, the fat in the lower abdomen will be reduced and the lower abdomen will look flatter.

Second, for those who do fitness for a long time, many people will choose to stick to plank support. Why? Because plank support can exercise the core muscles. If you stick to plank support for a long time, you will find that the muscles in your back are getting fuller and fuller.

Third, doing plank support for a long time is beneficial for body shaping, because you always keep exercising in the same position and if you maintain the same posture, you will find that the shape of your calf triceps becomes more and more obvious, and the quadriceps femoris becomes more and more obvious due to long-term stretching.

Fourth, of course not everyone can do plank. If you find that your waist, back and shoulders are painful when doing it, don't do it. You may stretch it. Plank also requires a certain amount of strength in the elbows. If you don't have the strength, it is recommended to give up.

How many calories does a 1 minute plank burn?

The calories burned by plank support for one minute are only 3.5 calories, so if you only use plank support to lose weight and reduce fat, the effect will not be very obvious. If you want to lose fat more quickly, it is recommended to do HIIT or Tabata and other exercises. Both of these exercises use high-intensity intermittent aerobic exercise to achieve the purpose of fat loss, and through this kind of exercise, the fat burning time can be extended to 24 hours. However, it is recommended that people with a certain exercise foundation and good cardiopulmonary function should use it.

Plank weight loss method

First, plank is a static exercise, and the method is very simple. You only need to support the ground with your feet and elbows, and stretch your body into a straight line.

Second, the plank exercises the shoulder muscles, the entire abdominal muscles and the front thigh muscles. The abdomen is the most likely place to accumulate fat, so doing more planks can help you lose weight in the abdomen.

Third, the way to do plank exercise is to support the body for as long as possible, and the movements cannot be deformed. If the movements are deformed, the weight loss effect will not be so obvious.

Fourth, when we practice plank, it is best to listen to some music to divert our attention, which will make us feel a lot more relaxed. Of course, each time we do plank, we should not do it for too long. After doing it for a while, take a break and then continue.

Fifth, when you first start practicing, you may only be able to hold on for half a minute, but later on, it will get longer and longer. The key to plank exercise is persistence, and generally you will see results after half a month of persistence.

Sixth, we can even increase the difficulty, for example, lift one leg and support the ground with only one foot. This can increase abdominal muscle exercise and is very helpful for weight loss.