First, let's take a look at the standard actions of Plank plate support. When carrying out the plank support, you can recite the following pithy formula to ensure correct posture.
1. The elbows are perpendicular to the ground, and the supporting points are directly below the shoulders, without any inclination;
2. Keep your eyes on the ground, keep your neck naturally straight, and avoid using force on your neck;
3. Make sure that the shoulders, hips, knees and ankles are in the same line (like a flat plate) through your own feeling or with the help of a mirror, without collapsing your waist or using force;
4. The feet are close together, the inside of the legs are clamped to maintain muscle tension, the legs are straightened, and the legs are clamped;
5. Put your mind on your abdomen.
Wrong part: foot
NG action: feet bifurcate
Correct action: keep the heel and toe close together, and hook the foot inward.
Wrong part: waist
NG action: waist collapses
Correct action: Keep your abdomen tense.
Wrong part: back
NG action: arch back
Correct action: shoulders, back, hips and legs are kept on the same plane, just like a flat plate.
Wrong part: elbow
NG action: the elbow joint is not directly below the shoulder joint, and there will be forward or backward offset
Correct action: The elbow joint is directly below the shoulder joint.
Wrong part: head
NG action: head up or head down
Correct action: Keep your eyes on the ground, and keep your neck straight without force.
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