1 minute of plank is equal to 1,000 sit-ups but there’s a secret you should know

Should I do a 5 minute plank right from the start? Does Plank really only work on the abdomen? Or how to practice plank and for how long is good?

You must have heard a lot about the miraculous effects of planks. 1 minute plank has the same effect as 1000 sit-ups and plank also helps burn excess fat effectively. And then as a magical boost, you plan to exercise to get the body you want. However, practicing constantly is not effective and also does not really understand how to feel muscles. This article will be very detailed about those! Plank not only helps flat stomach The truth is that the plank has a direct effect on the abs because of its high resistance and balance. Not only the abdomen, but all major muscle groups around the abdomen including transverse abs, longitudinal abs, external obliques, and glutes are involved. You will feel your stomach heat up day by day. That is the process of burning the excess fat that covers each muscle bundle. This increases firmness and helps create better body curves. The anatomical picture clearly depicts the muscle groups involved in the plank. The reason why you only hold 1 movement at a time but are very tired is that. The structure of human abdominal muscle groups is divided into 4 main groups and all 4 are affected and developed by just one plank movement. How does Plank help you in creating abs? It’s not just base 11 but much more. Transverse abs (diaphragm): Helps you to lift heavier weights. Straight abs: These muscle groups will increase athletic performance. In particular, this abs helps women to have a flat, toned stomach. For men, it helps to build 6-pack abs. – Oblique abdominal muscles (intercostals): Increases the ability to fold better. – Butt muscles: Muscles create the description of “peach butt” as women have always dreamed of. How long is the plank effective? Plank is an exercise with extremely simple movements, you just need to practice the correct posture and stay in that position for as long as you can tolerate. Is practicing plank as long as possible as rumored? This is one of the misconceptions that many people encounter. According to research by Spine Professor Stuart McGill of the University of Waterloo in Ontario, Canada, practicing Plank for a long time will have no effect except to help you break world records. In addition, practicing Plank for a long time also has the risk of causing unnecessary injuries to the body and reducing training performance due to loss of strength and wrong form. Research by Professor Stuart McGill was carried out on 168 students of the sports school and the results showed that the average plank time for men is 1 minute 47 seconds, for women is 1 minute 30 seconds. In addition, the professor also gave the results after a month and a half of research that the group who performed short plank exercises had better muscle contraction and endurance than the group that performed consecutive planks. According to consultant of Promix Nutrition and Mr. Albert Matheny, founder of the SoHo Strength Lab fitness center, the effective plank hold time is at least 10 seconds. PhilanthroFIT founder and famous personal trainer in the US, Mr. Doug Sklar said: “Each person should try to do at least 3 sets of plank, each set is at least 60 seconds.” Conclude: The plank training is effective when you hold the plank position for at least 10 seconds and the optimal time to do the plank is about 2 minutes. Tips for newbies to plank You should not be too confused, but you should also be alert enough to measure your strength and find a sample video to practice with. For those who have not exercised regularly, it is difficult to plank for 1 minute. Therefore, you should divide into short breaks, to ensure you have the correct technique and, importantly, feel the muscles described above. You should not be eager to exercise for a long time when your abs are not strong. When the abs are not strong but you want to try to maintain the plank for longer, it is easy to lead to the wrong plank movement, the back plank causes the spine and back to bear the load. This can damage the spine and cause back pain. When you lose strength, you will easily stumble upon these mistakes that lead to injury. If you have just started practicing and can not hold the plank position for long, you can divide the plank into several small sets, each set you try to hold the correct position for at least 10 seconds then rest for 5-6 seconds and then Repeat the movement about 5-6 times, which means that each time you practice at least you can do more than 60 seconds. Once you get used to it, you can gradually increase the plank time. Note “blood and bones” when planning Plank requires a great deal of force, so to avoid muscle cramps or stiffness, you need to warm up and stretch before and after exercise. Regardless of any exercise, it requires a certain amount of perseverance, the abs will not go up or the fat will not go down in just day 1, 2, but need to be done regularly and regularly. To perform an effective plank, you must also combine it with a healthy balanced diet. Don’t fast or starve and don’t overeat, just eat enough. Summer is coming again, high temperatures will make you sweat more, so it will be essential to drink enough water. Reasonable water index is 40ml/1kg body.