Plank is a popular fitness method in recent years, compared with traditional push-ups and sit-ups, many fitness people prefer to do planks, because planks are relatively simple to do, only need to find a small open space to perform.
Moreover, the fitness effect of plank is also relatively good, and it is easy to exercise the vest line. So what changes will occur in the body if you do a plank for 1 minute every day for 1 month?
1. Enhance balance
When you do a plank, only your elbows and toes touch the ground, you may find it difficult to maintain your balance at first, but as long as you keep exercising a few times, you will be able to find the center of gravity of your body and improve the strength of your core muscle groups to better help keep your body balanced.
2. Enhance muscle strength
The correct plank posture requires that the entire torso be kept on the same level, which requires a high level of waist strength. When you first start doing planks, you will feel that your body will tremble uncontrollably, which is actually a sign of weak muscle strength.
If you can complete a 1-minute plank in a standard posture every day and stick to it for a month, then the muscle groups of the waist, back, and abdomen will inevitably be well exercised, the muscle strength will be significantly enhanced, and the stability will be better when doing the plank, and there will be no involuntary shaking.
In addition, the lines of the body will become more beautiful, and it is not easy to have small accidents with sprained back muscles during exercise.
3. Improve basal metabolic rate
Compared with traditional push-ups, sit-ups and other exercises, planks will consume more energy, if you can do 1 minute of planks a day, and persist for 1 month, the body will inevitably burn a lot of calories, and the proportion of brown fat will be increased accordingly, thus helping to improve the basal metabolic rate.
If the body's basal metabolic rate increases, even if the amount of food eaten and the amount of exercise remains the same every day, the energy consumed by the body in a resting state will increase, so that the efficiency of weight loss will be higher.
4. Improve posture
Plank can enhance the strength of the waist, back, shoulders and abdomen, these core muscle groups, long-term plank training in a standard posture, can improve posture, make people's posture more upright, more upright, no bending over, hunchback, chest, round shoulders posture problems, the whole person will become more temperamental, more aura.
Some people wonder if 1 minute a day is too short for a plank that is so good, and if you extend it a little longer, will you get results faster?
But here is a reminder that the longer the plank exercise, the better.
Because when the plank is carried out, the core muscles of the body are in a highly tense state, and involuntary trembling is the embodiment of the muscles in the reluctant support, if you blindly extend the exercise time, it is likely to bring excessive load to the core muscle groups, which can easily lead to strain and strain, once these problems appear, it is likely to hit the enthusiasm to continue exercising, resulting in no way to do long-term persistence.
Therefore, 1 minute of plank a day, no more than 2 minutes at most, is suitable for most people's exercise time.