How to warm up before plank support? How to practice plank support in the early stage

Plank is a muscle training method similar to push-ups. It is mainly performed in a prone position. It can effectively exercise the transverse abdominal muscles, core muscles, and keep away from lower back pain. Because plank is called the most popular non-mechanical exercise. This action mainly shapes the lines of the waist, abdomen and buttocks. More importantly, it can help maintain the balance of the shoulder blades and make the back lines more attractive. Plank can reduce back injuries because it can strengthen muscles while doing plank, so that it will not put too much pressure on the spine and back. In addition, it can provide strong support to the back, especially the upper back area. You can take a look at the detailed introduction of Encyclopedia Knowledge Network.

Contents of this article

1. How to warm up before plank support

2. How to practice plank support in the early stage

3. How to protect your elbows when doing plank support

How to warm up before plank

The warm-up method before plank is to do some muscle stretching exercises, which can be done by jogging for a few minutes and doing a few sit-ups. Stretching exercises are something that fitness trainers must do, and slow stretching can improve muscle texture.

Plank is a muscle training method similar to push-ups, but without the need to push up and down. During the exercise, the main position is lying prone, with the body in a straight line to maintain balance, which can effectively exercise the transverse abdominal muscles.

How to practice plank support in the early stage

1. In the initial stage, when training the plank movement, mastering the balance is the key. Don't rush it. Pay attention to tightening your abdomen when supporting the plank, but don't collapse your waist. Proceed step by step and don't rush for quick results.

2. Lie on the floor in a prone position, supporting your weight on your toes and forearms. Keep your arms bent and under your shoulders.

3. Keep your body straight at all times and maintain this position for as long as possible. To increase the difficulty, you can raise your arms or legs.

4. If you want to increase the difficulty, you can lift one foot or one hand in the air.

5. When doing fancy training, the range of jumping should not be too large, and the weight of dumbbell lifting training should not be too heavy, so as not to injure the other arm support point. It is best to arrange each training session to end in the afternoon or before 9 pm. Training should be done 1 hour after meals. It is advisable to train four times a week, each time for about 40 minutes. At the same time, you should also pay attention to a reasonable diet. You will definitely be surprised after persisting for a period of time.

How to protect your elbows when doing plank support

Wearing elbow pads, elbow pads are professional sports equipment, which refers to a kind of protective gear used to protect the elbow joint. With the development of society, elbow pads have basically become one of the necessary sports equipment for athletes. The elbow is one of the hardest parts of the human body. The chance of injury to the elbow of athletes is very low, but many athletes still wear elbow pads to prevent muscle damage.

The elbow connects the upper arm and the lower arm, cleverly and harmoniously integrating the arm's movements, allowing the arm to perform better in bending, straightening, and rotating forward and backward. However, tendon fatigue caused by highly repetitive labor, excessive exercise, and sudden trauma can lead to symptoms such as tennis elbow and golf elbow, which limit the elbow's movement angle and affect the elbow's bending and straightening movements. The first purpose of using an elbow guard is to provide pressure and reduce swelling; the second is to limit movement so that the injured part can rest and recuperate. At the same time, it is best not to hinder the normal function of the hand, so most elbow guards are not restricted unless necessary.

Elbow and knee pads are protective devices to prevent elbows and knees from being injured by falls, and are designed to be worn with soft pads or hard shells. In order to reduce the weight of the equipment, the designer designed the elbow and knee pads to be lighter, more beautiful, more convenient and more practical.