Beginning of fitness, many people will learn through online learning. Among them, the plank movement (Plank) is very popular because it can be done at home. However, the Nantou Hospital of the Ministry of Welfare reminds that if the fitness posture is not correct, it may be counterproductive. The stick style is not effective if it is held. If the posture is incorrect, the elbow or shoulder joint is injured, the stick style may cause harm to the relationship.
Nantou Hospital pointed out that rod-type exercise is a movement that only touches the ground by contacting the forearm and the tip of the foot, lifting the body up like a basic training exercise. It can also be called elbow squeezing, flat squeezing, etc. Through continuous and circulating, it can strengthen the core muscles, reduce the risk of strap and joint injuries, and at the same time improve body balance and improve appearance postures such as back.
Wu Zhenghao, physical therapy physician at Nantou Hospital, said that the stick style seems simple, but the whole body movement that consumes energy can fully exercise the rectus abdomen, external oblique muscles, internal oblique muscles, abdominal muscles, legs, back, buttocks and other muscle groups. It is suitable for training the core muscles. Although it is convenient to train independently, it is easy to make mistakes without knowing it.
The correct rod type is the head on the extension of the spine, but people are prone to over-raising or lowering the head. Excessive force of the arm causes the upper back to arch upwards, and mistakenly putting the whole body strength behind the waist and causing the lower back to fall, which may cause the training to do white work and have a certain burden on the correlation. Therefore, it is not suitable for rod type to be damaged when the elbow or shoulder is damaged.
Wu also reminded that the correct stick-style method is to hold the floor vertically at 90 degrees, and the abdominal force is applied, tighten the hips and pelvis, focus on the waist and abdomen, and the tips of the feet are as wide as shoulder-to-shoulder. It is not held back and breathe naturally. It is right when you feel the tightening state of the muscles in the body. If the above actions cannot be done, you can change to the knee and close to the ground.