Want to have a six-pack abs, do plank support.

About plank support, this is the most heard words. When people reach middle age, it's not age but the fat. They often complain that they want to have a six-pack abs and reduce belly fat, but they only choose static inactivity to exercise and want to build muscle, plank support comes out.

Plank support as the most basic fitness action, in static state can mobilize whole body muscle group to stabilize core, exercise muscle strength, it's recognized by all that it's the most effective way to train core muscle group.

Yes, plank support can really exercise the deep muscles of the waist and abdomen, but it can't make a six-pack abs, why?

Today, let's chat about where plank support actually exercises and you can get three contents:

1. Where does plank support actually exercise?

2. Why plank support can't make a six-pack abs?

3. How to exercise to make a six-pack abs?

Where does plank support actually exercise?

Because plank support is recognized as an effective action to exercise the waist and abdomen, it's because plank support uses the way of static resistance to maintain balance of shoulder blade, enhances waist and hip muscle strength, it's recognized by all that it's the most effective way to train core muscle group.

This is the reason that people hear about plank support can make six-pack abs, and this is what we all know is a great action to lose waist, all because of 'rectus abdominis's' contribution.

The whole abdominal wall is divided into three parts: upper, middle and lower. The rectus abdominis is located on both sides of the rectus abdominis within the rectus abdominis sheath, centrally located. The starting and ending points

Starting point: iliac crest upper edge.

Ending point: the 5th to 7th ribs front edge.

Function: when contracting and fixing, the muscles on both sides prevent the pelvis from tilting forward and backward, stabilizing the spinal center of gravity; when stretching and fixing, assist the spine in preventing spinal side bending.

Plank support, leg raises can exercise this muscle. It can form the legendary 'inverted triangle abdomen', a triangular area of the rectus abdominis, commonly known as little belly. It's completely different from the six-pack abs. That's why plank support can exercise the rectus abdominis to form the inverted triangle abdomen, and it can't make a six-pack abs. The key depends on two points:

1. Position is different

Because plank support cannot make a six-pack abs, because the place that can make a six-pack abs is the rectus abdominis and the external oblique muscle, these two muscles are located above and on the sides of the rectus abdominis, the rectus abdominis is the natural waist belt, the external oblique muscle is a muscle fiber that forms a figure eight, two muscles combined can form a six-pack abs.

The starting and ending points of the rectus abdominis

Starting point: 5th to 12th ribs outside surface, upper to lower oblique.

Ending point: iliac crest, pubic tubercle and rectus abdominis line.

Function: when the external oblique muscle upper part contracts and fixes, it prevents the pelvis from tilting forward and preventing spinal external rotation; when the lower part stretches and fixes, the body bends to assist the breathing.

2. Principle is different

Six-pack abs need to use muscle fiber contraction and stretching dynamic action to complete, while plank support is static resistance to complete muscle formation lines, one makes muscle forms lines, the other makes muscle more compact, the principle is different, the formation is different.

The rectus abdominis through the body bending highlights the rectus abdominis. The rectus abdominis belongs to the largest area of the deep muscle of the internal oblique muscle, because the muscle fiber is arranged horizontally, so it needs to use the body along the horizontal muscle fiber upwards to tighten the rectus abdominis to pull the rectus abdominis dynamic resistance action to form obvious muscle lines.

The external oblique muscle through the body rotation forms a figure eight

The external oblique muscle is a flat broad muscle, it's the oblique direction of the upper and lower front, so to form a six-pack abs on both sides, you need to use the muscle growth direction of the left and right twists of the trunk dynamic action to form obvious muscle lines.

Obviously, plank support static resistance can't make a six-pack abs, depends on different positions and different principles.

How to exercise to make a six-pack abs

How to make a six-pack abs, this is the most concerned problem for everyone, the key is to find the activation points of the rectus abdominis and the external oblique muscle, to complete the standard action.

1. Alternating crunches

Alternating crunches is a composite action that can stimulate three muscles: the rectus abdominis, the external oblique muscle and the rectus abdominis.

Action method

☑️ Hands open, head rests on the back of the neck, activate the rectus abdominis upwards.Following the muscle direction of the rectus abdominis, throw the head upwards to roll the abdomen upwards, exhale to layer by layer roll up the abdomen, achieve the purpose of rolling up the abdomen.

☑️Rotate the elbow to touch the knee, lift the leg to 90 degrees and stop to the rectus abdominis five seconds, the little toe and the ground parallel, feel the strength of the rectus abdominis.

Use the strength of the external oblique muscle to bring the body to the point of the rectus abdominis.

Training plan

Five times a week alternating crunches, combined with abdominal breathing, 20-30 times each, 5 sets each.

2. Leg raises

Leg raises are specifically designed to train the rectus abdominis. Through the way of raising the legs, it can stabilize the lower abdomen while exercising the upper abdomen.

Action method

☑️ Legs are raised to 90 degrees, lying flat, the waist is not suspended.Lying on the yoga mat, the waist is close to the ground and not suspended, exhale, raise the legs to 90 degrees and the body straightens up, open the hands to straighten the abdomen.

☑️ Raise the belly to the rectus abdominis layer by layer. The biggest detail of rolling up the abdomen is to lift a little bit upwards, layer by layer roll up the abdomen, achieve the purpose of rolling up the abdomen.Training plan

Five times a week leg raises, combined with abdominal breathing, 20-30 times each, 5 sets each. You can also rotate the alternating crunches, a total of 5 sets of training.

Write in the last

Overall, plank support as a whole body muscle training entrance action can exercise the core strength and back muscles, to make a six-pack abs need to be combined with plank support, through alternating crunches, leg raises, upper abdominal exercises to complete, the key is to pay attention to the following three points:

1. Activation point:

Find the activation points of the rectus abdominis and the external oblique muscle, complete the action correctly, to achieve better results.

2. Combined with breathing:Activate when exhaling, extend when inhaling.

3. Training intensity:At least insist for five times a week, each time 30 times, 5 sets.

I am Xiao Bai, focused on novice Xiao Bai's advanced training, let's start from scratch and become perfect.

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