Thought to keep Plank as long as possible, experts say the opposite and point out the best time is less than 60 seconds

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Plank and variants are considered to be the top form of ideal training for abdominal muscles.Practicing Plank does not take you a lot of time, can be done anywhere, so Plank is chosen by many women to improve physique.

If the practice is correct, Plank not only helps the waist to hunt healthy, any citrus, but also improves the muscles and shoulders, while strengthening the endurance for the practitioner.Conversely, if you make a mistake during training, Plank will be harmful, instead of giving you a perfect physique and a healthy body.

OneThe most common mistakes when practicing plank are the unreasonable training time.Specifically, many people mistakenly think that Plank challenges the stamina of the body, so they try to keep the posture for a long time, they also think that doing so, the excess fat will be burned more effectively.However, according to experts, Plank posture should be kept in an ideal time, more than that is not help.

According to Professor of Biology, Stuart McGill at the University of Waterloo in Canada:"Plank for too long does not bring any effect but a record".Even keeping the plank posture for too long"Causing unnecessary injuries"good"Affect training performance".

Professor continues to add:"The studies show that for most people, keeping a plan for 1 minute is enough to help the body feel healthier. But if you have a history of back pain, keep another 10 seconds to reduce riskmuscle relapses back pain ".

Coach Noam Tamir in New York also agrees that you do not need to keep the Plank posture for a long time:"If you really use all the muscles to practice this movement, you will know that keeping the plank for more than 20 seconds is very difficult and trying to maintain up to 1 minute is extremely tight.".Therefore, coaches recommend keeping each posture about 20 seconds is fine.

In short, every time you keep the plank posture, you should only maintain it in the range20 seconds to 60 - 70 seconds is the same, more, it is not necessarily helpful for improving physique, on the contrary, it is time -consuming and easy to push you into the risk of injury.

Source: Runner's World