Plank with dumbbells, Not just a regular abdominal exercise
Plank is one of the classic exercises to help build core muscles, an important muscle group that helps maintain balance, improve posture and prevent injury. But if you want to increase the difficulty and efficiency, you can try weighted plank, a variation that helps awaken the entire deep muscle group in the body.
Adding weights, such as a weighted plate or vest, will increase muscle tension, thereby activating the core, shoulders and arms more. Compared to regular planks, weight training creates more resistance, requiring the body to make more effort to maintain balance and stabilize posture," said fitness expert Aman Puri, founder and director of Steadfast Nutrition, on Healthshots.
Which muscle will work more vigorously when doing plank weights?
According to Puri, plank with dumbbells not only affects the abdominal muscles but also maximizes many muscle groups:
cross- abdominal and tripartite muscles: Keep the core stable.
Stomach muscles: Forming the famous six-pack abs.
Back erection: Along the spine, support standing up straight.
The shoulder muscles ( Delta, tricuspid) and quadriceps are also mobilized as you try to hold the correct posture.
Not only does plank increase strength, it also helps burn fat by activating multiple muscle groups at the same time, increasing energy expenditure, said the expert. A study published in the Journal of Strength and Conditioning Research showed that people wearing vests weigh more while doing planks burn significantly more calories than those who do not.
Here's how you can do this exercise effectively:
In a regular plank position, holding your hands on the ground, holding it straight from shoulder to heel.
Thank you for placing a light weight plate on your back. If there is no one to support, wear a weighted vest.
Tighten your abs and hold for 10-15 seconds if you are a beginner. Then gradually increase to 30-60 seconds when used.
Always start with light weights, only 0.5-1kg and gradually increase as you get used to it. Taking advantage of incorrect techniques or overusing can cause injuries," Puri emphasized.
Although plank weighs many benefits, not everyone is suitable:
Pregnant women: The exercise puts pressure on the abdominal muscles, which can be dangerous during pregnancy.
Elderly: Difficulty maintaining balance and susceptible to injury due to weak joints and spine.
People with injuries to the shoulders, neck, lower back or spine should avoid them to avoid making the condition worse.
