Plank pose It’s a simple way to exercise. It only takes a short time. and has many benefits to the body in many ways Because it helps strengthen the arms, legs, hips, abdomen, back and shoulders all at the same time. Helps adjust movement postures appropriately It also helps reduce the belly effectively if done regularly.
If you want to Core muscles such as the abdominal muscles back muscles Pelvic floor muscles are getting stronger , but I rarely have time to exercise. Or you’re not sure what kind of exercise you should do? Why not try doing a plank position for 5 minutes a day using the method in ยูฟ่าเบท article?
Before doing the plank, 5 minutes a day, you should warm up your body with light exercise such as jogging or walking for 1 minute to stretch your muscles ready for the plank. After that, do 2 rounds of the following plank exercises. This will equal to a 5-minute plank exercise.
Doing a Plank pose can take some effort and patience to tense your muscles. But it was only for a few seconds. which is consider worth the benefits that will be receive as follows
Strengthens core muscles. Plank pose helps strengthen muscles in the core area effectively. This will increase stability in movement and various activities. With less risk of injury to the back muscles than with other exercise positions. It is also a good option for those who want to have abdominal muscles. Also
Helps improve posture: Plank pose strengthens your back muscles, chest muscles, shoulder muscles, neck muscles, and abdominal muscles. Including helping to stabilize the spine, not bending when you sit or stand, so your posture looks better. In addition, plank pose is an isometric exercise that causes the muscles in the core to contract. And relax alternately The said muscles are therefore strong. Until you can stand and sit for long periods of time. with less back pain and the back is not hunchback.
Increase flexibility. While Plank, the muscles in the lower body can be fully stretch. From the thigh muscles to the balls of the feet. Therefore, it helps increase the flexibility of the muscles very well.
Can apply a variety of postures. Those who exercise in this way can adjust their positions to suit their needs in increasing strength and building each muscle. Some people may do several sets. A few seconds per set or some people may increase the time longer next time from 15-30 seconds to 40 seconds. 50 seconds, 1 minute, but the longest Plank must not exceed 2 minutes.