12 most popular Tha Phae Long Reduce the belly a little per day for 4 weeks, see results!

Plank is a workout that doesn’t need any equipment to get fit and firm. And if anyone has been doing plank for a while And would like to try some new Tha Plank. But it gives you the benefits of planking. Not repetitive to leave.

Oh! And if anyone wants to see the change of their own body from planking We have a 28 day plank schedule. Follow this strictly and see results that are wow! Included

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.

However, with this planking position, your wrist should be aligned with your shoulder blades. Little elbow relief Contract the hips so that they are level with the body. More importantly, do not forget to tug on the belly and clench the buttocks to prevent back pain as well.

2. Tha Phae Long Arm (Straight-arm Plank)

How to train

1. Begin like a push-up move, arms straight out.

2. Hold the posture for at least 10 seconds, then slowly lower yourself down on the floor.

3. Side Plank

How to train

1. Begin with the left side position. 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.

4. Side Plank Leg Lift

How to train

1. Begin with the side plank. By lying on his left side Support your arms and elbows up, keeping your hips still on the floor.

2. Slowly raise your hips and arms, arms and waist.

3. Keep your neck, body and hips in the same plane.

4. Lift the top leg until the toe is level with the elbow. Then lower the leg back to the original position, complete 10 times, then switch to the other side.

5. 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.

 

6. 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.

 

7. 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.

 

8.Spiderman Plank

How to train

1. Set a normal plank. Then tear his legs into the body alternately one by one

2. Keep doing it for 15 times or it will be okay.

9.Elbow Plank with Donkey Kick

How to train

1.Start by doing plank Place your elbow in line with your shoulder blades. Then lifted himself up, balancing with both feet

2. Lift your right leg off the ground. Bend your right knee perpendicular to the toes pointing back. Slightly contracting your hips Lift your right knee up and down 10 times without touching the floor. Then switch to do the left side 10 more times

3. Repeat 10 times on each side or as much as your body is able to.

 

10. Plank Hip Twist

How to train

1. Begin with an upside down position, stretched straight, tense the neck, head 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, tense your torso and neck in the same plane. Then contract the hips and tilt only the side of the hips to touch the floor. Rocking alternately until complete 10 times per side.

11. Tha Plank (Plank Jack)

How to train

1. Begin like a push-up move. Arms and legs straight

2. Tighten the lower body and slowly separate the two toes to the sides. In a similar manner

3. Complete 10 times or until you can’t.

12. Plank Knee

How to train

1. Begin like a push-up move. Arms and legs straight

2. Bend your left leg toward your body. Let your knees touch your elbows Then stretch your legs back to the starting position

3. Switch to the other leg and continue to get 10 times each, or until you can’t.

And if anyone is interested in wanting to planking to change his life We also have a 28 day plank schedule to try and follow along.

– Day 1, Plank for 20 seconds

– Day 2 Plank for 20 seconds

– Day 3 Plank for 30 seconds

– Day 4 Plank for 30 seconds

-Day 5 Plank for 40 seconds.

– Day 6, rest

– Day 7, Plank for 45 seconds.

– Day 8, Plank for 45 seconds.

– Day 9, Plank for 60 seconds

– Day 10 Plank for 60 seconds

– On Day 11, Plank for 60 seconds.

– Day 12 Plank for 90 seconds.

– Day 13, rest

– Day 14, Plank for 90 seconds.

– Day 15, Plank for 90 seconds.

– Day 16, Plank gives 120 seconds.

– Day 17, Plank for 120 seconds.

– Day 18, Plank give 150 seconds.

– Day 19, rest

-Day 20 Plank for 150 seconds.

– Day 21, Plank for 150 seconds.

– Day 22 Plank for 180 seconds.

– Day 23 Plank for 180 seconds

– Day 24, Plank for 210 seconds.

– 25th day of rest

– Day 26, Plank get 210 seconds.

– Day 27, Plank gives 240 seconds.

– Day 28, plank for as long as the body swayed.

However, if anyone wants to practice the plank pose for a long time without disturbing back pain. We also have a few tips for planking for a long time and to avoid the risk of back pain.

1. If you are a beginner to learn plank. You should start the plank from a short distance (10-20 seconds) and then rest before starting the plank again. Don’t overdo it Because the muscles may not be ready to be gradually planked gradually. To prevent injury

2. Take a long breath in and out. Do not hold your breath while the plank. Because it will make you more tired

3. Avoid planking on soft beds, but instead use the plank on rubber soles or rugs to prevent back pain.

4. If you feel pain in your back Or what part of the pain is to stop immediately Don’t force your body Until the pain is gone, and then continue to practice

5. Keep practicing the plank pose regularly. To make muscles stronger This will help us do the plank pose for a longer time as well.

All of these are the 12 most popular Tha Plunks. That will help your planking not be boring anymore. Which we would like to reiterate a little more that Correct planking Your wrist should be aligned with your shoulder blades. When planking, keep the hips tight. And most importantly, do not forget to tug on the belly and knot during plank In order to properly exercise the muscles And prevent back pain in the body as well

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