Hướng dẫn cách tập plank giảm cân giảm mỡ bụng

Source: Hướng dẫn cách tập plank giảm cân giảm mỡ bụng 

Instructions on how to do plank exercises to lose weight and lose belly fat

Practicing plank to lose weight and lose belly fat is one of the effective weight loss methods used by many of you. But did you know? how to do plank right, is it effective? Down here WheyShop I will guide you on how to do plank exercises to lose weight and lose belly fat properly to help you beat excess fat effectively right away!

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1. Learn the details of the plank . exercise

Plank with its English meaning is “log” or “knuckle push-up”. With how to do plank then this exercise, this can be literally translated as an elbow push-up and the middle of the atom is like a log.

This is considered a famous exercise in the process of losing weight and reducing belly fat for many people. Because when performing the exercise, you must tighten your abs and glutes very strong to be able to hold that position for a long time.

1.1 Advantages of using Plank . exercises

Another advantage of the plank exercise to reduce belly fat is that it is easy to practice. You can do it right at your home or office, whenever possible. This is also the advantage of this exercise when it is mobile, bringing high efficiency without much cost.

According to experts, doing plank 2-3 times a day will help you quickly achieve the physique you desire. Morning and evening are two ideal times for you to perform exercises.

Plank is an effective workout when you only have to spend a little time. Therefore, it is suitable for many people, so many people choose to do their exercises every day, especially young people and busy people.

1.2 Notes when practicing Plank with beginners

If you are a beginner then please refer to how to do plank through the instructions of WheyShop below. Because it may sound simple, plank is an exercise that requires very high endurance and flexibility to be able to perform.

Therefore, in the beginning, when the body has not yet adapted, exercise gently and do not try too hard. Because if you try too hard, this exercise can hurt your upper body.

Plank is considered to be the best exercise for the abs of the practitioner because it works the core muscles such as the abs and ribs.

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2. Instructions for effective weight loss plank exercises to reduce belly fat

2.1 How to practice plank correctly

• The basic plank exercises are extremely easy to do, you just need to lie on your stomach, resting your elbows on the floor.
• Tip your toes up and toes touch the floor, then lift your torso and body up while keeping your back, hips and neck in a straight line.
• Hold this pose for 30 seconds or as long as you can, squeezing your abs and maintaining a steady breathing rate.

But as mentioned above, newbies often make technical mistakes of plank. Leads to muscle soreness and damage to their muscle bundles. So here, WheyShop will offer exercises with the right technique, combined with the most effective Plank:

Movement 1: Push up and crawl forward

• The position of the ejector drum should be prepared as flat and cushioned as possible
• Then, push your hips up as high as you can, arms and legs straight, head down parallel to hands to form an inverted V.
• Slowly lower your elbows but keep your legs straight
• Push the body upwards and crawl from the bottom to the top; Stand with your arms straight and reach your upper body from head to belly in a prone position.

Movement 2: Push-ups combined with jumping

• Stand up straight and feet shoulder-width apart
• Jump Up as high as you can and and balance then land on your toes.
• Next, lower your body to the ground with your hands touching the floor, turn your legs back to bring your body to a push-up position.
• Do a push-up once and quickly jump your legs up to a squat and then jump again as the first step
• Return to the starting position to continue performing the movement several more times

Movement 3: Make a worm

• You start by standing with your legs straight and arms reaching up to the sky
• Bend so that your hands are on the floor and your legs are still straight.
• Use both hands to crawl forward until the body is straight horizontally.
• Then come back to an upright position.

Movement 4: Crunches with Trx . rope

• Ready high push-up position, legs will now be placed on a firm grip and kept straight.
• Use your abs to push your knees up and your hips up and take a deep breath.
• Breathe slowly and then return to the original position.

Movement 5: High jump plank

• Still in a high push-up position and arms extended
• Use hand strength and flexibility to bring your legs to shoulder width and width.
• Bring your legs back but always keep your hips in the correct position and repeat the movement.

Movement 6: Spider crawling movement

• Traditional push-up position, try to lower your body to the floor
• Then pull your right knee up to touch your right elbow, but don’t let your foot touch the floor.
• Push your back up and stretch your legs back to the starting position

Movement 7: Do a low plank

• Start in a traditional push-up position, but instead of keeping your arms straight, bend your elbows to the ground and shift your weight onto your arms and toes.
• Keeping your back straight, lift your buttocks and try to breathe normally for 30 seconds. It can be extended if you get used to it and your body allows it.
• Then rest and repeat.

Movement 8: The movement turns into the letter T

• Push-up position but husband with hands and straight body
• From death shift the center of gravity to the left hand, and at the same time tilt the body and right hand so that the body forms the letter T.
• Stop until you feel tired on your left hand, then return to the starting position and change the other hand

Movement 9: Two-point bridge plank movement

• The preparation position is a low plank
• Keep your right foot on the floor and lift your left leg up, while keeping your balance with your right arm stretched forward and shifting weight to one left hand.
• You squeeze your abs and hold the position until your left arm is tired, then return to the original position and change hands

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3. Note when doing plank movements to reduce belly fat

3.1 Apply the right plank technique

When performing Plank exercises, you need to prepare enough equipment and perform the right technique. Otherwise you will be counterproductive with injuries and muscle pain.

The necessary tool is a yoga mat.

Notes when practicing Plank

It is advisable to warm up before exercise and relax after exercise. Provide enough water for the body during exercise.

• Try to breathe evenly and regulate your breathing well
• Have a specific schedule for exercises and be persistent
• Combined with a suitable, healthy diet.
• Not suitable for those who like to exercise at high intensity. Because plank requires slow and gentle
• Do not practice plank if you have a history of cardiovascular, skeletal, respiratory, metabolic disorders, etc.
• Do not overdo plank exercises because you need to choose the most suitable training method for you.

3.2 Common mistakes when doing plank

To practice the plank position properly, you need to know the most common mistakes so that you don’t make them. Thereby avoiding unnecessary injury for yourself.

Wrong arm posture

Many people when performing the plank position do not place their elbows perpendicular to the floor. Since then, the hands get tired very quickly and practice is not effective. The more perpendicular your hands are to the floor, the better for your body and exercise. Pay close attention to this movement and posture. Although very small, many of you have it.

Wrong hip position

When doing the plank pose at home alone, it will be difficult for you to see if your posture is correct or not because your eyes are forced to look forward and there is no one to support you.

Therefore, the wrong hip posture such as raising the hips too high or lowering the buttocks too low is a mistake many of you encounter.

Although lowering the butt low or high is because your body feels most comfortable, these alone will make the effect of the exercise no longer as desired. Worse, poor posture can also cause problems for your spine and lower back if the wrong movement is severe.

Do not squeeze your stomach

The plank exercise without abdominal compression will not be true to its purpose of reducing belly fat and losing weight. So if you don’t squeeze your belly, you won’t be able to lose belly fat. Moreover, if the plank does not press the abdomen, then your lower back is very painful and tired.

Putting your hands too close or too far apart

At that time, the force exerts a lot of force on the shoulder muscles and makes you feel pain in the shoulder joint. The exercise will therefore be of poor quality.

Don’t regulate the amount of air you breathe, but hold your breath

This error will make you unable to hold the movement for long and the result will be bad.

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Here are the shares of WheyShop about how to do plank correct and most effective. Hopefully through this article, you have gained more knowledge to practice plank to lose fat more effectively. Thank you for your interest in following the article!

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