Pan Shiyi relies on flat support to develop attractive abdominal muscles (photo)

Pan Shiyi competed with Lin Dan on Weibo to see who would last longer. (Picture comes from Pan Shiyi's Weibo)

1. Pan Shiyi and Locke both love Plank, saying that he can develop abdominal muscles by persisting for 10 minutes every day.

Famous real estate developer Pan Shiyi and U.S. Ambassador to China Gary Locke have a common fitness instructor, and Plank is a subject they often train. Pan Shiyi once said on his personal Weibo account,"Locke is 64 years old and is the same fitness instructor as me. When I was doing Plank for 1 minute, he could do it for 51 minutes. He had superhuman perseverance. Now I can do it for 10 minutes, and my abs are starting to show."

Some people say,"If you can last for 2 minutes, you are a hero." However, Gary Locke, a former US ambassador to China who is over 60 years old, can last for 51 minutes and completely defeat Pan Shiyi and even athlete Lin Dan. The current highest record on the Internet is 1 hour and 20 minutes, while the Guinness World Record is as high as 3 hours. How many minutes can you last? How long you persist depends on your persistence and perseverance.

2. Plank is recognized as the most effective and convenient shaping method.

What kind of exercise is Plank? There is only one move that you can fully master without a coach-you just straighten your body into a prone position, support your body with your toes and forearms, and hold it for as long as possible. Plank is recognized as one of the most effective methods to train core muscles. Persisting in doing it every day can bring a flat lower abdomen back to the light of day.

Normal treadmill support training exercise

3. Plank's training method

Lie prone, bend your elbows and support them on the ground, your shoulders and elbow joints are perpendicular to the ground, your feet step on the ground, your body is off the ground, your trunk is straightened, your head, shoulders, crotch and ankles are kept in the same plane, and your abdominal muscles are tightened. Tighten the pelvic floor muscles, lengthen the spine, look towards the ground, and maintain even breathing.

Hold for 30 seconds in each group, 4 groups are trained each time, and the interval between groups should not exceed 20 seconds.

4. Ways to increase and reduce the difficulty of movements

You can lift one foot in the air or one hand in the air to increase the difficulty factor of the

Bend your knees and your feet crossed and turned upwards to reduce the difficulty of the movement

5. Key Tips

1. Be sure to pay attention to maintaining a right angle between the elbow and shoulder joints and the body.

2. Get into a prone position on the floor and support your weight with your toes and your forearms. Bend your arms and place them under your shoulders.

3. Keep your body straight at all times and hold this position for as long as possible. To increase the difficulty, you can raise your arms or legs.

4. The shoulders are above the elbows, keep the abdominal muscles continuously contracted and exerted (controlled), keep the hips no higher than the shoulders, and the feet are the same width as the shoulders.

5. You can put your hands together and raise your hips appropriately when holding for more than 75 seconds (because our hips will sink over time, we need to keep your hips, waist plates, and legs straight).

6. Keep your neck tilted forward to exercise your neck.

6. Plate support is not suitable for everyone.

For example, patients with carpal tunnel syndrome, wrist ligament injuries, etc., and patients with tennis elbow, shoulder joint pain, etc. are not recommended. Shoulder joint pain includes rotator cuff injury, acromion impingement, scapulohumeral periarthritis, a history of shoulder joint dislocation, shoulder joint instability, etc. Because one of the main stress points on this movement is the wrist, there may be a risk of exacerbating symptoms when doing this movement. For example, there may be no "rotator cuff damage", or it may be due to overuse of the shoulder joint, resulting in rotator cuff damage, symptoms of shoulder pain. In addition, people with lumbar disc problems must not do this action, and the elderly should also be cautious in doing this action, unless they are people like Locke who insist on exercising every day.

This movement has certain requirements on the bones and muscles of the forearm, wrist, shoulders, and spine. Before doing this action, be sure to understand your own situation in detail. If you have pain in your shoulders, waist, back and other areas recently, it is recommended to postpone exercise.

Before doing this move, be sure to do 10-15 minutes of warm-up exercise. Warm-up exercises can reduce muscle stickiness and reduce the possibility of muscle strain. Jogging, quick walking, rope skipping, etc. are all good warm-up exercises, focusing on opening the wrists, ankles, waist and other parts. Warm-up exercises generally require the body to sweat slightly and the heart rate to increase slightly.

Persistence in doing this action for a long time will not cause sports damage to the body. For beginners, the most important principle is to proceed step by step. Don't persevere on the first exercise. Generally, it takes 10-30 seconds to persist for the first time. Gradually increase.