What is the best way to relax after doing a plank? How long should a girl do a plank?

Contents of this article

1. How to relax after doing plank support

2. How to breathe while doing plank

3. How long should a girl hold a plank?

How to relax after doing plank

1. Upper limb relaxation activities

Stand up, lean your upper limbs forward, and shake your shoulders and arms repeatedly until they feel hot.

2. Lower limb relaxation exercise

Lie on your back, raise your legs, pat, massage, and shake the inner, front, and back thighs, the back of the calves, as well as the buttocks, abdomen, and side waist.

3. Tuck your knees and relax

Hug your knees with your hands, squat down, lower your head, and shake up and down repeatedly until your lumbar spine becomes warm.

4. Full body rest exercise

Stand up, bend your knees, support your body with your hands, use your breath, take a deep breath into your chest, "hold your breath" (neither inhale nor exhale, not hold your breath), and exhale slowly into your abdomen (i.e. Dantian). Repeat this several times, while slowly raising your upper limbs and standing upright, until your pulse returns to the normal pulse before exercise.

As long as the relaxation method is chosen correctly and the relaxation time is sufficient, you will get twice the result with half the effort. If you need to lose weight in your lower limbs, you can do relaxation exercises for your lower limbs after one hour of aerobic exercise (the method is the same as before). Lying on your back changes the gravity of your lower limbs and improves the blood circulation of your lower limbs. If you ensure more than 10 minutes of relaxation exercises, the energy supply of excess fat in the body can reach 65%-90%, or even more than 90%. Because of the effect of gravity, the blood circulation in the lower limbs is better than that in the upper limbs. At this time, the consumption of body fat is mainly completed by excess fat in the legs, abdomen, side waist, buttocks, etc. Naturally, you have completed the weight loss plan for the lower limbs as you wish.

5. You can choose to massage or apply hot compress to your sore arms or legs, shake your arms to regulate blood circulation, etc.

6. Also, remember to do sufficient warm-up exercises before doing plank exercises to stretch your ligaments. This will give your body an adaptation process for subsequent exercises and you will feel less tired.

How to breathe while doing plank

1. Breathing method: Inhale only through the nose

Plank support is not a strenuous exercise and consumes less oxygen, so breathing through the nose is enough. If you hold it for a long time and feel very tired, you can also inhale through the nose and exhale through the mouth and nose together.

2. Breathing tips

The most important thing when breathing is to control the rhythm. It should not be fast or slow, deep or shallow. A good breathing rhythm can reduce fatigue. In addition, you must pay attention to calmness when breathing. It is not advisable to do plank support when you are physically or emotionally excited.

How long should a girl hold a plank?

Generally, the minimum time limit for a plank for girls is 50 seconds, while for boys it is 1 minute. Of course, the minimum time for a side plank is even shorter, 30 seconds for boys and 10 to 20 seconds for girls. If it is shorter than the above time, it may be that your abdominal strength is relatively weak. It is recommended to strengthen your abdominal strength appropriately. For example, you can do exercises such as leg curls, cycling, sit-ups, etc. to exercise your abdominal strength according to your own schedule. In addition, walking and climbing stairs are also natural exercises for waist and abdominal muscles.

The key to plank support is not the length of time. In fact, we should not pay too much attention to the time when practicing plank support. The length of time is not important, the accuracy of the movement is the most important.

If fatigue occurs and the movements are deformed, stop immediately. Most fitness enthusiasts need to perform plank exercises safely and effectively, and persist for a long time. If the exercise method is not appropriate, it is easy to cause muscle strain, high blood pressure and other problems.

Of course, if the movements are standard and your body can accept it, then doing more planks will naturally lead to better results.