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Currently, many people believe that plank exercises reduce body fat. Especially office workers, the need to practice abdominal plank is even higher. So what is the effect of plank exercise? Here are the strengths and limitations of the plank exercise for your reference.
1. The effect of the plank . exercise
Most of us are focusing on the abdominal plank but the plank is more effective than that. This is a full body exercise that helps to tone muscles and burn fat in all parts. Here are the benefits plank exercises bring to the practitioner:
Increase muscle strength Our muscles are divided into many parts in which a strong muscle core plays an important role. A well-developed muscle core will be the foundation for muscles to have greater strength. Just like our abdominal muscles are made up of many layers of muscles to protect internal organs from impact when operating.
Develop and build strong muscle mass Usually we do plank with the aim of reducing excess fat and toning abdominal muscles. However, this movement is effective for the whole body, so it also helps to burn fat in the hips, thighs, and biceps. With plank exercises to reduce body fat, you will cause muscle blocks to increase pain tolerance. From there, strength and solidity also increased significantly.
Boost metabolism Plank exercises have the effect of burning body fat and toning muscles. This is also the cause of better metabolism. People with obesity often have a high risk of cardiovascular disease, stroke.... But when removing excess fat, the body will better absorb nutrients to reverse the disease. Although the plank exercise is less intense than aerobics or jogging, it helps to burn fat effectively and sustainably. From there, your body continues to burn calories even while sleeping.
Limiting injuries when moving and reducing back pain Back pain or spinal injuries are common when you have too much body weight or have problems with your spine. Thanks to the plank exercise, you will reduce the abdominal support of the spine when the muscles are tight. At the same time, plank also helps you minimize bone injuries when practicing other sports.
Help correct posture Excess fat or unbalanced body structure will lead to incorrect posture. Scoliosis is a common problem and causes many dangerous difficulties for our body as well as our health. The plank exercise will maximize this problem, helping the posture to be more beautiful. Maintain regular exercise, you will have a solid posture as you age.
Better body balance Balance is one of the factors that help limit the risk of injury for all ages. Especially in the elderly, poor balance leads to an increased risk of bone damage. What does a plank exercise do when it comes to keeping the body inactive for a period of time? This is a method that helps you not to tilt, and keeps your body balance better when active.
Increase stamina for Plank bones is different from high-intensity exercises and does not put too much pressure on joints. In particular, plank exercises support the production of bone and joint tissue, making bones stronger. As a result, the body functions more efficiently.
Create a feeling of comfort without stress According to research, most physical exercises increase the production of happy hormones. This is a chemical that stimulates nerves to help you love life and be full of energy at work. Since then, the problem of congestion or poor blood circulation due to sitting in one place for too long of office people is minimized
Burning excess fat all over the body Plank is a full body fat burning exercise but slow effect not as fast as HIT or high-intensity exercise. Therefore, if you want the abs, thighs... plank to be effective, you need to combine other exercises to support each other
Easy to practice without preparing a lot of equipment Plank exercises are a training method for busy people. You do not need to prepare special tools and do not need too much space. Each exercise only takes 2 minutes, so it is chosen by busy people because of this superiority.
Plank là bài tập toàn thân giúp săn chắc cơ mà tiêu hao mỡ thừa tại các bộ phận
2. Note when doing plank
In fact, the plank exercise is quite simple, but most people make technical mistakes. Therefore, if you want to get the most from the exercise, you should pay attention to a few points:
The buttocks, back and shoulders form a straight line instead of raising the buttocks. Increase the force on the abdominal muscles to reduce pain and support the column. life Maintain respiratory circulation during exercise avoid holding your breath will not be good for your heart When leaning on the elbows on the floor need to widen enough distance to keep balance
Thực hiện đúng kỹ thuật thì bài tập plank mới đem lại hiệu quả
3. Some limitations of plank exercises
Besides the positive effects of plank exercises, there are still weaknesses that need to be overcome. In the process of practicing for beginners, you will encounter many difficulties, but when you get used to them and master them, they will be reduced and less affected.
Affects the respiratory system When doing plank, your body will appear stress on the muscles, causing the oxygen exchange capacity to decrease. As a result, breathing is also affected and fatigue is quickly felt. To improve, the plank movement always requires the practitioner to keep the parts straight for better oxygen circulation. At the same time, regulate steady breathing to maintain an adequate oxygen supply.
Putting pressure on joints Plank exercises put pressure on the intercostal muscles, the muscles of the sternum by promoting burning activity to tone the abdominal muscles. Therefore, when you stand up, you will feel a little pain in the chest or the position of the ribs. You should warm up first to relieve pain and should not overdo it if you feel uncomfortable. When you have problems, go to your doctor for early detection and an exercise plan that is more suitable for your health.
Causing back pain for practitioners The plank exercise usually does not cause pain because it builds bone tissue cells that make bones stronger. However, practicing the wrong technique with the wrong posture is the real cause of pain. You should correct your posture before exercising to prevent this limitation. If the body still does not relieve pain, you should consult a doctor to ensure the safety of the body.
Plank exercises to reduce body fat are beneficial for you to have a toned and healthy body. However, the plank exercise is very prone to technical errors that turn the benefits into harms. Therefore, you need to know the information and have an objective feeling with your body for the exercise to be most effective.
Above are some effects and notes when performing plank exercises for your reference. Good luck with the exercise.
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Reference source: ifitness.vn
