Does Plank help increase height? How many minutes a day should you do plank?
What is Plank?
Plank is the leading exercise to help burn belly fat and tone abdominal muscles, much more effective than other traditional abdominal exercises. Simple movements, short training time but bring quite a lot of benefits that make plank popular with both men and women. However, in order to practice plank correctly, you also need to learn carefully and spend time practicing.
Benefits of the plank exercise
Toning abs: If you do not know, the plank is also known as the “king of abdominal exercises” because it brings a slim, toned abdomen, wants to have a slit, and has abs.
Supports weight loss: Just a few minutes of plank is enough to make you sweat and of course, calories will also be consumed. Since then, weight loss and fat loss are completely grounded.
Improve core strength: Plank works on many major muscle groups to help you increase training efficiency when working out in the gym or playing other sports, while stimulating the development of glutes and abs. , back.
Reduce back and spine injuries: You can see that the plank position does not put much pressure on the hips or spine. It also helps relieve back pain, which is very suitable for people who have to sit a lot, back with stress
Correct posture: Your posture of walking, standing, sitting, lying down is wrong because some muscle groups are weak, so it does not keep the body in the correct position. The work of the plank improves the strength of those muscle groups and corrects your posture.
Accelerate metabolism: Good metabolism helps you have a healthier body, the speed of fat burning is also faster.
Body balance, more flexibility: After a period of plank practice, you will find yourself standing on one leg easier, increasing your ability to keep balance, more flexible muscle groups
Mental comfort: Plank has positive effects on nerves, helping you feel comfortable, relieve anxiety or pressure.
Does Plank help increase height?
Plank pose can improve your posture, this is key! Good posture prevents your body from injury from improper weight distribution, which can affect everything from major exercise routines to small movements like bending over. Proper posture exudes confidence and appeal to those around you. That’s why our forefathers have the saying “First shape, second skin”.
Planks work your core muscles, which means they work your entire body, from your pelvis to your shoulders and legs. The plank exercise strengthens your spine, rhombus, trapezius, and abs, helping to create a naturally strong stance. In particular, developing your posture can improve some diseases and prevent the onset of others.
Good posture means you’re keeping your bones in alignment. This means you’ll reduce your risk of bone injuries, putting less strain on your body’s joints and bones to prevent the development of conditions like arthritis.
So what about the height? Does the plank pose increase height ? Good posture increases your height naturally. Plank makes you appear thin and actually increases your height a bit; You can grow taller without gaining weight.
Plank exercises help strengthen the main muscles. Core muscles can definitely help a person maintain good posture and look taller. These muscles help support the spine. When these muscles are too weak, the spine is not properly supported and can become compressed. It can also lead to sagging that makes you appear shorter than your actual height.
Besides the Plank movement, the Plank side also helps to improve your height. The plank side is a bit difficult to master, but with regular practice, you can achieve the results you want with this exercise. Since it puts pressure on your calves, hands and pelvic muscles, this move contributes to your height growth significantly.
Guide to standard plank posture
Lie on your stomach and gently lift your torso with your elbows and toes while keeping your back straight. Your body should lie in a straight line from your neck to your heels. Don’t use force to move up or down, just stay in position by squeezing your core muscles.
Once you’re in the plank, join and keep the following:
- Squeeze your abs toward your spine while keeping your back straight.
- Then squeeze the thighs (quadriceps) and glutes as much as possible.
- Pull your shoulders away from your ears, keep your neck straight, and breathe.
- Hold this pose for 60 seconds. For starters, start with a few seconds and gradually work your way up to 60 seconds. Switch from elbow to forearm plank to hold the pose longer. You will certainly feel your muscles burning and your body shaking or shaking. That just means you’re burning calories!
- Lie on your side on the floor.
- Lift your upper body up while balancing on your left palm and your feet alternately on your left hand.
- Slowly raise your hips up, your head, hips and legs forming a straight line.
- Bring your right hand over your head, bending your elbow.
- Lift your right leg and bend your right elbow to touch it.
- Hold for 2 or 3 seconds, then return to plank position.
- Do 10 sets on both sides.
How many minutes a day should plank do?
Newbies just need to hold for 20-60 seconds each time, it is very commendable. It sounds very easy, but practice walking and you will understand how long 1 minute is.
When you get used to it, you can increase the time to 1 minute or 2 minutes.
Many people still mistakenly believe that the longer the plank, the better. But actually holding the plank for 2 minutes is already very good, there’s no benefit in trying more. Instead of just practicing once and holding it continuously for a long time to break the record, you should practice in shorter sessions, about 1-2 minutes is best.
Common problems when doing plank
1. Do plank back pain
Practicing plank with shoulder pain, back pain … is a sign that you have practiced the wrong technique. The causes of back pain after exercise can be the butt is too high or too low, the table is straight under the shoulders, the hips are tilted to one side, the head is too bent or too back, the knees are not straight…
2. Do plank with stomachache
This can be the result of poor posture or eating too much right before exercise. You should eat enough but do not eat too close to exercise.
3. How to plank longer
Practicing plank with shaking hands, exhaustion when not holding for long is not uncommon. The only way to fix it is to practice gradually. You should do additional exercises to help plank last longer, exercises like push-ups, crunches…
Any exercise requires a scientific diet. If you are looking to gain muscle and lose fat, in your daily meals, limit foods high in saturated fat and added sugars, increase starches, good fats, vitamins, fiber, minerals and vitamins. especially protein.
Notes when doing plank
In fact, the plank exercise is quite simple, but most people make technical mistakes. Therefore, if you want to get the most out of the exercise, you should pay attention to a few points:
- The buttocks, back and shoulders form a straight line instead of raising the butt
- Increase the force on the abdominal muscles to reduce pain and support the spine
- Maintaining respiratory circulation during exercise to avoid holding your breath is not good for the heart
- When putting your elbows on the floor, you need to extend the distance just enough to keep your balance