What are the benefits of plank support?
In recent years, plank, as a simple and efficient core training exercise, has continued to arouse heated discussions across the Internet. Fitness bloggers, health experts, and regular users alike are all discussing the amazing results of this move. This article will combine the hot topics and hot content in the past 10 days to analyze the benefits of plank support in detail, and demonstrate its scientific basis through structured data.
1. Six core benefits of plank support
According to fitness experts and medical research, the main benefits of planking include:
| Benefits | Specific instructions | Related research support |
|---|---|---|
| Strengthen core muscles | Activate deep muscles such as rectus abdominis, obliques, and back muscles | Journal of Sports Medicine 2021 Research |
| improve posture | Correct chest hunchback and reduce lumbar pressure | American Spine Health Association data |
| Increase metabolic rate | Consume calories statically and continuously burn fat | Harvard University Health Report |
| Relieve back pain | Strengthen the muscle groups that support the spine | "Clinical Rehabilitation" 2020 Experiment |
| Enhance balance | Improve body coordination | Exercise Physiology Evidence |
| No equipment required | Can be practiced anytime, anywhere | Social media user research |
2. Hot discussion on the Internet: The popular trend of plank support
In the past 10 days, hot topics on multiple platforms show:
| platform | Popular tags | Number of discussions (10,000) |
|---|---|---|
| Douyin | #plankchallenge | 3200+ |
| #Plank support for 5 minutes every day | 890 | |
| Station B | Plank teaching | Play volume 450+ |
| little red book | Plank support for slimming belly | 126,000 notes |
3. Scientific training guide
To avoid sports injuries, it is recommended to refer to the following advanced plans:
| stage | duration | Things to note |
|---|---|---|
| Beginner | 15-30 seconds/group | Keep your body straight and avoid slumping |
| Intermediate | 1-2 minutes/group | Try side planks |
| Advanced | 3 minutes+ | Cooperate with dynamic changes (such as leg raising) |
4. Real user feedback
According to a social media sample survey:
| Effect | Proportion | Typical comments |
|---|---|---|
| waist reduction | 68% | "My waist became 5cm thinner after a month of persistence" |
| pain relief | 52% | "Reduced frequency of cervical spondylosis" |
| Physical fitness improvement | 79% | "Now I can easily hold my baby for half an hour" |
5. Precautions
Although planking has many benefits, please note:
1. People with severe lumbar spine disease need to consult a doctor
2. Movement deformation may aggravate the injury
3. It is recommended to combine it with other sports
4. Avoid practicing within 1 hour after meals
Conclusion: As a zero-cost fitness method, plank support can both shape your body and improve your health index. This is why it continues to be popular. With scientific training + long-term persistence, you can also reap obvious results!
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