如果您正在寻找一个简单的 5 分钟的木板运动可重塑您的身体并获得完美的腹肌，然后超人木板是最适合您的锻炼方法.
从标准木板位置开始, 在家, 或健身房或任何您喜欢简单的地方 5 minute plank exercise. Begin by holding your body in a perfect alignment getting support from your forearms and toes. While you maintain the plank position with the rest of your body, slowly lift and extend your one arm and the leg of the opposite side of the arm i.e. if you lifted the left arm then lift your right leg and vice versa.
Now once you took the pose then hold them in the raised position for five seconds or less depending on how hard you’re finding it. Once you completed this procedure after that you can return to the starting position. Repeat the same pose with alternate arm and leg.
对于这个练习, you don’t need an expert or instructor. 然而, you surely need lots of practice and keen observation to follow the instructions. So for Superman planks as mentioned above, make sure you raise your limbs until they are parallel to the ground. 也, make sure that your body is balanced.
Why warmup is Important for Superman Planks Exercise?
在一开始的时候, this could be a tough exercise if you are a beginner. You might find Superman plank pose a bit tricky. 所以, if this is the case then you should go back to the regular plank pose. Make sure you can do that for 25-30 seconds comfortably. Once you have done the warm-up with the regular plank, then you can get this 5 minute plank exercise easily done.
But don’t keep yourself stagnant there and once you have mastered this technique, try increasing the amount of time that you hold your arm and leg in the raised position to get more good results.
Let me sum-up the above procedure of superman planks in a summary. Keep your glutes tight and navel drawn in, move your hands out slowly as far as your body will allow. 之后, move your opposite leg out slowly and in a straight line with your body. Now stay steady in this pose for a few seconds. Repeat the same procedure with alternate arm and leg.
Plank poses are among the best floor exercises which help you to get strong core muscles. Different plank exercises give different results. If you want to build strong core muscles of the body then superman plank pose serves your purpose.
4 Key Points one should keep in mind while performing Superman Plank
- Make sure while raising your feet and arm that they should be parallel to the floor and avoid bending at the knee or elbow by keeping your arms and feet straight perfectly.
- Make sure that you breathe comfortably while your face is down in the process of performing this exercise.
- Before performing Superman plank, warm up first by holding the normal 板 at least for 30 秒, 除此以外, it could be difficult to perform the superman plank properly.
- Try not to push your limits too much and also follow the exact position as written. 因为, if you do not perform the exercise in the correct way then it could pull your hamstrings. 也, it cannot give you satisfactory results you are hoping for abs and body shape.
If you are looking for an ideal body shape by building some abs and core 肌肉 of your body then superman plank is an effective exercise for you. It helps in building core muscles, 下半身肌肉, 臀部, 绳肌, 和ABS
除了脚垫外，您不需要任何健身器材. 也, 如果您认真遵守上述说明，则无需任何体育教练.