Why does plank support hurt your waist? What are the tips for plank support?

When many of us do plank support, it is not the core strength that cannot hold up, but the shoulder deltoid muscle that cannot hold up, especially the front deltoid muscle position. Most people think that it is enough to keep the body in a straight line, but there is another posture to pay attention to, that is, the empty back posture. Although it looks a bit weird, this is the correct posture. After all, the plank support exercises the core muscles. Actively adjusting the breathing rate can increase the amount of oxygen intake, thereby maintaining muscle metabolism time. The following is a detailed introduction to how many sets of plank support should be practiced each time and why plank support can hurt the waist. I wish you health, muscles and more vitality.

Contents of this article

1. How many sets of plank support should you do each time?

2. Why does plank support hurt your waist?

3. What are the skills of plank support?

How many sets of plank support should you do each time?

Beginners

Generally, people who are new to plank support can try two sets of training each time, each set for 15 seconds, and the interval between sets should not exceed 20 seconds. When practicing, you can reduce the difficulty and take a kneeling position to achieve the same exercise effect.

Intermediate Practitioner

After intermediate practitioners have mastered the movements, they can begin to gradually extend the time, training three sets at a time, with a frequency of 30 seconds per set and a half-minute interval between each set.

Advanced Practitioner

Advanced practitioners can begin to increase the intensity depending on their physical condition and feelings. They can do three to four sets at a time, with a frequency of one minute per set, or two to three sets at a time, with a frequency of two minutes per set. The interval time between each set increases with the practice time.

Why does plank support hurt your waist?

If you do not do warm-up exercises before practicing plank support, the viscosity of the muscles is not reduced, and the waist muscles are not stretched, it is easy to cause muscle strain. If you insist on practicing for a long time during practice, your waist will be severely bent, causing the lumbar spine and pelvis to be at a recurved angle, and the abdominal muscles will not contract forcefully, resulting in waist injury. The longer the waist is bent, the more likely it is to cause lumbar muscle strain, lumbar disc herniation, or dislocation. Plank support has high requirements for movements. Improper movements or too long practice time will also cause back pain.

What are the tips for plank support?

1. Plank breathing method

Static contraction movements, including plank supports, wall squats, etc., require abdominal breathing.

Abdominal breathing has the advantages of large air storage capacity and steady breathing, which allows us to do not need to disperse strength to stabilize the body when doing plank support.

In terms of breathing rhythm, you should inhale for two seconds and exhale for two seconds. Of course, it does not have to be so strict, but actively adjusting the breathing frequency can increase the amount of oxygen intake, thereby maintaining muscle metabolism time.

2. Plank support posture

Most people think that keeping the body in a straight line is enough, but there is another posture to pay attention to, and that is the empty back posture.

When many of us do plank, it is not that our core strength cannot hold up, but that our shoulder deltoid muscles cannot hold up, especially the anterior deltoid muscles.

Maintaining an empty back posture can coordinate the serratus anterior, the middle bundle of the deltoid muscle and the back strength, reducing the burden on the anterior bundle of the deltoid muscle.

Although it looks a bit weird, this is the correct posture. After all, planks work your core muscles.