Pan Shiyi, a famous real estate developer, and Gary Locke, the U.S. ambassador to China, have a common fitness instructor, and Plank is their regular training discipline.
What kind of exercise is planking? Plank is recognized as one of the most effective ways to train the core muscles, and doing it every day can bring a flat stomach back to life.
In the photo, Pan Shiyi is doing a standard plank, while Gary Locke is playing a “upgraded” version of the plank – using only one hand to support his body.
In a Weibo post, Pan describes the effect of the Plank training method: “Locke is 64 years old, but when I do 1 minute of flat support, he can do 51 minutes, he has superhuman perseverance. Now I can do 10 minutes too, and my abs are starting to show.”
It is said that “to hold on for 2 minutes is a hero”, and the former US Ambassador to China – Gary Locke, who is over 60 years old, can hold on for 51 minutes, beating Pan Shiyi and even the good sportsman Lin Dan. The highest record on the Internet is currently 1 hour and 20 minutes, while the Guinness World Record is 3 hours. How many minutes can you hold on? How long you can hold on depends on what kind of persistence and perseverance you have.
How to do Plank?
The so-called plank is a simple muscle training similar to push-ups, and its action is very simple.
Lie on your back with your elbows bent on the ground, shoulders and elbows perpendicular to the ground
feet on the ground, the body off the ground, torso straight, head, shoulders, hips and ankles remain in the same plane
Tighten the abdominal muscles, tighten the pelvic floor muscles, lengthen the spine, keep the eyes to the ground, and keep even breathing
Keep your body straight at all times and hold this position for the longest time possible. To make it more difficult, the arms or legs can be raised
People who are new to this exercise are generally able to hold each set for 30 seconds, with 4 sets per training session, with no more than 20 seconds between sets.
Caution
When doing flat support must pay attention to the elbow and shoulder joints and the body are to maintain a right angle. Get into a prone position on the floor and use your toes and your forearms to support your weight. Bend your arms and place them under your shoulders. Keep your shoulders above your elbows, keep your abdominal muscles in constant contraction and keep your hips no higher than your shoulders and your feet shoulder-width apart.
Training flat support this action, mastering balance is the key, do not be too hasty, pay attention to support to close the abdomen, but not collapse waist, step by step.
Increase the difficulty of the method
Lift one foot in the air
You can lift a hand in the air
Plank exercise effect
Plank is the most popular non-apparatus exercise, belongs to the consumption of body shaping. Experience down, one minute after the whole body trembling, at this time the most consumption, can adhere to adhere to, daily than the previous day 5-10 seconds, after a period of time, the body condition will have obvious changes.
Plank is a full-body exercise that consumes physical energy, on the rectus abdominis, external obliques, internal obliques and transverse abdominis, legs, back, buttocks muscle groups can be fully exercised, can shape the waist, abdomen and hip lines, more importantly, it can help maintain the balance of the scapulae, so that the back line more attractive.
This fitness method can exercise the core muscle groups, so that people leaner and healthier, away from the lower back pain. As this action to keep the neck forward, you can exercise the neck muscles, more cervical spondylosis, its way similar to the efficacy of cycling for cervical spondylosis, are to correct the muscle fatigue caused by incorrect sitting posture.