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How to practice plank support for a thin belly

37 People involved  2021年04月11日 07:54  classification : exercise to lose weight  comment

Plate support is concentrated on the core muscle group, which is cost-effective. It can achieve high energy consumption within one or two minutes, but the free radicals produced during exercise have almost no harm to the body. While shaping the waist, abdomen and buttocks, it also helps to maintain the balance of the shoulder blades, making your back full of charm. Learn how to lose weight in one step at any time. What are the reasons for refusing to shape a small waistline?

Prone plank

How to practice plank support for a thin stomach, exercise to lose weight, picture 1

The first step is to prepare a yoga mat. Start with push-ups. Push-ups are the easiest starting position for practicing flat support.

Step 2: Bend your forearms down and keep them on the ground, while your elbows and fingers are flat on the ground. Your palms should be tightened and placed directly under your shoulders. Your toes can be slightly bent, tighten your abdomen, and let your abdomen and belly button feel stretched toward the spine.

The third step is to straighten your body, but keep your neck and spine relaxed. Imagine you are a piece of wood, and then you will be as straight as an arrow. Tighten the abdomen and buttocks. These are the two main muscle groups that are exercised in sports.

The fourth step is to maintain the plank position until you feel unable to support it (or until you feel your body is sweating slightly). Keep your eyes on the ground ahead, being careful not to lift your back. Your body should be consistent from head to toe.

Movement light push: 1 elbows are perpendicular to the ground, the support point is directly below the shoulders, without any tilt; keep your eyes fixed on the ground, keep your neck straight to avoid tilting your neck. The shoulders, hips, knees, and ankles are in the same straight line without collapsing or exerting force on the waist. Put your feet together, clamp the inside of your legs to maintain muscle tension, straighten your legs, and clamp your legs; focus on the abdomen.

 Increased difficulty version

How to practice plank to support a thin stomach, Exercise to lose weight, 2

1. On the basis of standard prone flat support, one foot can be raised in the air.

How to practice plank to support a thin stomach, exercise to lose weight, picture 3

2. On the basis of standard prone horizontal support, one hand can be raised in the air.

 Side plank

How to practice plank support to lose weight, exercise to lose weight, photo 4

STEP 1 Lie flat on the yoga mat, with your legs close together, and your hands on one side of your body naturally.

The second step is to support your body with your left elbow so that your left shoulder should be directly above your left elbow and your right arm should be on your right side. The forearm of the left hand is perpendicular to the body, and the fingers are lightly held to support the weight of the body.

Action click:

Tighten your abdomen and hips and lift your torso.

 Increased difficulty version

How to practice plank support to lose weight, exercise to lose weight, picture 5

Raise your hips and torso until your left arm is straight. Lift your elbows off the ground and use your hands to support your body. Then stretch your right arm to the sky.

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