Plank is an exercise you can do anywhere and without using any tools. However, it is important that you understand the movement and its benefits plank before turning this exercise into daily exercise.
Movement plank almost similar to push-ups, but using the forearm as a support. This exercise is very effective for strengthening the muscles in the center of your body (core muscles), namely the pelvic muscles, lower back, waist, and abdomen. exercise plank also effective if you want to shape the stomach six pack.
Doing Movement Plank right
To get the maximum benefit, you have to do the movement plank appropriately. Before starting practice plank, make sure you choose a place that is wide enough to stretch your body. In addition, also use a mat for comfort during exercise plank.
The following is a guide in doing the movement plank right:
- Prone with elbows on the floor.
- Place your wrists in front of your body, until your shoulders are in line with your elbows.
- Slowly pull your shoulders up and tighten your buttocks.
- Tighten your abdominal muscles by pulling your belly button back and keeping your back straight
- Position your head facing the floor or forward.
- Breathe to keep it steady and regular.
- Try to maintain this position for 30 seconds.
If you are not strong enough to do plank in a long time, you can do it with a shorter duration first, for example 10-15 seconds. Once your muscles get used to it, you can add duration plank, up to a maximum of 2 minutes.
Benefit Plank
Various benefits plank for health and body fitness that you can get include:
1. Avoid lower back pain
exercise plank can reduce your risk of developing lower back pain. As said before, practice plank aims to train the strength of the core muscles of the body. This muscle serves to stabilize the body when performing any movement.
If your core is weak, the other muscles around it have to work harder to maintain your posture. If this happens continuously, other muscles around the core muscles can experience tension, causing lower back pain.
2. Train the body's muscle strength
Without a lot of complicated moves, practice plank very efficient because it can train all the muscles of the body. Although the focus is on the core muscles of the body, training plank It also works on the strength of your arms, shoulders, upper back, and legs.
3. Improve posture
exercise plank It is also useful for improving posture. Movement plank can strengthen the muscles of the shoulders, upper back, and lower back which play a major role in posture. If these muscles are strong, your body will look straighter, even when sitting or standing for long periods of time.
4. Increase body flexibility
The flexibility of the body will also be honed when you do the exercises plank. When you do this exercise, hamstrings and soles of the feet will stretch. Therefore, plank can also be a stretching exercise that makes your leg muscles more flexible and agile to use.
5. Burn calories
exercise plank it's not like cardio exercise that can burn a lot of calories once done. Even so, practice plank which is a muscle strength training can also help increase the burning of calories in the body. In fact, this effect can last until after you finish doing the plank exercise.
The number of calories burned during exercise depends on your weight and how long you do the exercise plank. Usually, a person weighing around 68 kg can burn 3 calories/minute while doing exercise plank.
exercise plank it brings many benefits to the health of the body. However, if you have experienced an injury to the shoulder, this exercise is not suitable for you.
If you have any doubts about doing plank, especially if you've had an injury, don't hesitate to consult a doctor for advice on proper strength training