< strong>In our lives, core muscles play a very important role!

Whether we are engaged in various sports, moving furniture, or even just sitting and watching a movie, we all rely on the core muscles composed of abdominal, waist and lower back muscles to stabilize the body. and provide supporting strength. Because of the static movements and varied difficulty and postures, the flatbed is not only loved by many athletes, but is also the best entry-level model for just starting to train core muscles. Introducing the four basics and changing positions of the tablet, allowing you to successfully take the first step in core training!

The key points of the plank

The starting movement of the plank is to kneel on the ground with both feet and support the hands vertically below the shoulders.

Before entering the platform, pay attention to tightening the muscles of the abdomen and waist, and straightening the back.

Please remember to keep your core muscles contracted and straight from head to toe (imagine your whole body is as straight as a stick) to avoid injuries caused by incorrect posture.

Recommendations: Repeat each action 3 to 5 times, increasing the interval from 20 seconds to 120 seconds, and rest for 20 to 60 seconds between each action.

Standard tablet

Put your palms or forearms on the floor to support your elbows, put your feet together and touch your toes. Remember to tighten your core muscles to straighten your body, and avoid slumping your waist or pouting your buttocks.

If the standard tablet cannotAfter holding it for 20 seconds, you can also change to placing your knees on the ground and straightening from head to knees to reduce the weight, and then gradually change back to the standard position!

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