The “plank” is a standard workout that is effective for toning the abdominal area. However, because it is such a simple muscle training exercise, many people often get the form surprisingly wrong. In this issue, personal trainer Mr. Oshima will introduce the correct form of the plank and points to enhance its effectiveness.
CONTENTS
- The " plank " is the royal road to core training! Recommended for strength training beginners and those who have difficulty with abdominal exercises.
- Where can the plank train?
- What are the benefits of training the core muscles with the plank?
- How to do " plank " properly? How to work the abdominal muscles properly
- The "High Plank" is a great way to reduce the load and make it easier to do! The "High Plank."
- There are 3 points to increase the effectiveness of the plank!
- Check out the Q&A on the plank for a better understanding of the plank!
- If you want to practice planks effectively, I recommend the " 30 Day Challenge!"
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The ” plank ” is the royal road to core training! Recommended for strength training beginners and those who have difficulty with abdominal exercises.
Plank” means “board” in English, and it is a simple training exercise in which the body is kept flat like a board. While most muscle training involves moving the body, the plank is easy to perform even for muscle training beginners and those who are not good at abdominal exercises, because all you have to do is to create a posture. Despite its ease of use, the plank is surprisingly hard and gives a sense of “doing it,” and it is popular because it is effective in toning the abdomen. It also improves posture and strengthens the inner muscles, which helps the internal organs to return to their original position.
Where can the plank train?
The following is an explanation of the main target areas that can be trained with the plank. Although the arms can be worked by changing the form, this time we have focused on the muscles of the torso for reference.
Areas that can be trained with the plank (1) “Abdominal muscles
The rectus abdominis, obliques abdominis, and transversus abdominis are the abdominal muscle groups. The rectus abdominis muscle is the center of the abdominal muscles when viewed from the front and is divided into upper and lower portions, and is essential for a six-pack. The oblique abdominis muscle is the part that acts like a corset and is important for creating a narrow, inverted triangular body shape. The transversus abdominis is a deep muscle, also known as the inner muscle, and is easy to train with planks. A well-trained transversus abdominis muscle will help increase abdominal pressure, which will help induce defecation and reduce the burden on the lower back.
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- rectus abdominis muscle
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- oblique abdominal muscle
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- transversus abdominis muscle
Areas that can be trained with the plank (2) “spinal erectors ” (3) “inner muscles” (4) “lower back muscles” (5) “lower back muscles” (6) “lower back muscles
The erector spinae muscle is formed by the erector spinae, iliocostalis, and longissimus dorsi muscles, and extends vertically through the center of the body. This area is a large muscle, so not only can it be expected to increase metabolism and help you lose weight, but it may also help you maintain proper posture and improve shoulder stiffness.
What are the ” inner muscles ” that can be trained with the plank?
Inner muscles are deep muscles that are located deep in the body. Although the movements and contractions of these muscles are not visible to the naked eye, they play an important role in stabilizing joints and internal organs. Together with the outer muscles, they support the maintenance of posture and movement during movement, as well as the correct functioning of internal organs, making them indispensable for a healthy life. Incidentally, the term “trunk,” which is used in the same way as inner muscles, describes the part of the torso other than the limbs. It is often used in the same way as inner muscles, but the term trunk has a different meaning from inner muscles because it also refers to the trunk muscles, or outer muscles such as the pectoralis major muscles.
What are the benefits of training the core muscles with the plank?
The benefit of training the core muscles is to stabilize the position of muscles and internal organs, making it easier for the body to smoothly exert its original strength. For those who play sports on a regular basis, it will also lead to improved form, injury prevention, athletic performance, and physical fitness. Of course, there are many other benefits as well, such as increased muscle mass that improves metabolism, prevents back pain, and prevents posture disorders. Core training is also recommended for those who are prone to back and hip pain. However, it should be noted that some causes of back pain, such as herniated discs and slipped backs, may be aggravated by core training.
