9 reasons why girls should practice plank pose every day for a perfect body.

If talking about how to get fit and burn excess fat that works great. One of them is the plank, which is a position that takes strength in your arms, balance, and tense together, but have you ever wondered if it helps your muscles stay strong? What are some other benefits of this exercise posture? Then let’s go over the advantages of practicing plank pose.

1. It helps to strengthen the body’s strength.

Both the upper and lower abdominal muscles as well as the legs and buttocks are all but fitter when exercising with plank. Not only that, but the inner abdominal muscles will also get stronger. You don’t have to do heavy training sessions to get your muscles strong.

2. It is a very effective exercise method.

Exercises with plank pose It is one of the most effective exercise methods. Because just 60 seconds of plank training is equivalent to an exercise with 1,000 sit-ups. It also allows many muscles to exercise at the same time.

3.Improve personality

For people with personality problems Practicing the plank pose can help with these problems. Because plank is a exercise that strengthens the back muscles, especially in the areas that support the spine. It is also an exercise that gradually deforms the spine to return to normal. However, it must also be subject to expert advice. Because some cases with severe spinal anomalies Practicing this position may make your symptoms worsen.

4. Increase flexibility of the body.

A good muscle is one that has the right strength and flexibility. Which plank training is not only strengthening But also improves the flexibility of the muscles Just by doing it every day, you will be able to stretch your body even more. Plus reduce the chance of muscle injury

5. Reduce the abdomen

A fat-filled belly will disappear if you practice plank on a daily basis. This is because plank is an exercise that focuses on strengthening the inner and outer abdominal muscles. As a result, the fat that used to bias gradually decreases, but the diet must be controlled at the same time. The abdomen is definitely not firmware.

6. Reduce back pain.

Most low back pain is caused by weak back muscles that support the spine. Therefore unable to support the spine in a normal manner This results in more pressure on the spine causing pain. But practicing this plank will help strengthen the muscles that support the spine to work better. It also helps to relieve the pressure on the spine. Makes back pain reduce that.

7.Balance the body

If you have tried to stand on one leg and find that you are unable to balance. That could be a sign that your body is losing balance. Therefore, please come and practice Tha Plang. Because this exercise is considered a balance training for the body. If done on a daily basis You will notice that your balance has improved significantly.

8. Relieve stress

Practicing plank is not just about strengthening the body. But also helps to relax tense muscles and nervous system as well Which will result in us feeling relaxed And less stress It can also reduce anxiety and depression symptoms if taken on a daily basis.

9.Increase the metabolism

For people who want to lose weight You should not miss the plank pose. Because plank is a abdominal muscle exercise that requires a lot of energy to balance. It also stimulates the body’s metabolism to work better. Makes it even after exercising The body will continue to burn more energy throughout the day.

How to practice different types of plank pose

Practicing good planks should take at least 30-60 seconds of practice each time, which, if practiced for a while, you can increase the time to more and more as needed or as much as your body can do. Yes The basic style of Tha Plank has the following training methods.

1.Basic Plank

How to train

1. Begin with a prone position, stretched straight, the neck and head are tucked off the floor.
2. Set both elbows on the floor, slowly leaning up, keeping both elbows about 1 shoulder-width apart.
3. Lift your hips up, tense your torso and neck to the same level and hold for 30-60 seconds.

2. Side Plank

How to train

1. Begin with the right side. Support your arms and elbows up, keeping your hips still on the floor.
2. Slowly raise your hips, then straighten your right arm straight up.
3. Keep your neck, torso and hips in the same plane and hold for 30-60 seconds. Loosen and switch sides.

3.Leg Raise Plank

How to train

1. Begin kneeling, bending, elbows and feet on the floor.
2. Lift your knees up, tense your body and neck to the same level.
3. Lift one leg up and hold the position for 30-60 seconds and loosen.

4. One Arm Plank

How to train

1. Begin kneeling, bending, elbows and feet on the floor.
2. Lift your knees up, tense your body and neck to the same level.
3.Lift one arm up, straighten it forward, hold it for 30-60 seconds and release it.

5. Tha Plank (One arm-One leg Plank)

How to train

1. Begin kneeling, bending, elbows and feet on the floor.
2. Lift your knees up, tense your body and neck to the same level.
3. Lift your left leg and straighten your back. Lift your right arm straight forward and hold the position for 30-60 seconds and loosen.

Anyone who thinks that Tha Plank is a brutal gesture Having seen all these great benefits, it might be enough to change the idea of ​​the plank a lot. If you want to have good health In addition to other exercises, try adding plank exercises as well.

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