Plank is one of the movements that the sisters practice the most hard at home.There is no need for tools, nor does it take too much time to practice, start with the first seconds and hold about 1-2 minutes, the movement puts pressure on the whole body and directly impact the abdominal muscles for her.I quickly got the number 11 abdominal muscles in just 2 weeks of maintaining exercise.
Fan Bingbing also maintained Plank practice to get toned abdominal muscles during the days at home could not go to the gym.The beauty of the Pham family also shared photos of training on her personal page to motivate the sisters.But misery, the plank movement of Fan Bingbing was wrong from the most basic step.
Fan Bingbing shared photos of Plank at home but she made a basic mistake.The actress lifted both the forearm and wrist, just against the elbow.
Even when knitting her hands, she still lifted her wrist.If he lifted his hand like this, Fan Bingbing put his force into his elbow, making this part susceptible to injury, stretching muscle aches and pains.The wrist lifted up like that is also very tired, not cleverly cramps.
Looking at Fan Bingbing to see, even the most basic plank movement, most of the women make mistakes.Although this movement is practicing in a short time and seems to be very easy to do, but for those who are new to or not paying attention, it is like a torture and it is difficult to do it correctly for the first 1-2 times.
#First mistake: Lift your wrist/ forearm when holding the Plank
As mentioned above, Fan Bingbing made a mistake to lift the wrist and forearms when holding Plank.If you leave this hand in just the first few seconds your forearm will be very tired, unable to hold longer.All forces put all into the elbows, the lightest you have darkening of your elbows, heavier than your hands very tired, muscle tension.
* Standard movements:
There are two basic ways to hold the Plank, you can grip your hand tightly or close your hand to the floor, but both have to apply your wrist to the entire arm.The arm must always be perpendicular to the floor.
#The second error: The back posture is not standard back, the back is curved or the hip is advanced
- Raising butt is an error that people often make.This makes you feel more comfortable.But at the same time that makes the abdominal muscles have no chance to work, the plan to work Plank becomes a cup.
- Lowering the buttocks will cause the abdomen to be too close to the floor, then your abdominal muscles will not be impacted.This false movement also forced the spine.This is one of the causes of spinal, joint and back problems.After practicing, you will see the back of the back, it is the time when you have practiced the wrong plan.
* Standard movements: