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Plank Là Gì? 7 Lợi Ích Của Việc Tập Plank Đúng Cách Mà Bạn Cần Biết

Plank là bài tập nổi tiếng giúp đốt cháy mỡ thừa vùng bụng hiệu quả. Động tác tuy đơn giản nhưng để tập đúng tư thế và đốt mỡ hiệu quả là rất khó. Hãy theo dõi các bài viết dưới đây của chúng tôi để hiểu thêm về plank là gì và cách tập plank tốt nhất cho người mới bắt đầu. Chỉ với vài phút tập plank, cơ thể bạn có thể đốt cháy rất nhiều mỡ bụng. Việc di chuyển cũng đơn giản và không cần nhiều thiết bị. Vì vậy, plank đã trở thành một động tác rất phổ biến trong giới thể thao. Nếu bạn chưa biết nhiều về plank, hãy tham khảo bài viết dưới đây,chúng tôi sẽ giải thích cho bạn và hướng dẫn bạn cách tập Plank chính xác nhé

Plank là gì?

Plank có nghĩa là “tấm ván” – tức là ở tư thế này, bạn chỉ cần chống tay và giữ áp lực lên lưng và hông sao cho khi nhìn vào cơ thể vẫn thẳng như tấm ván.

Plank là bài tập đốt cháy mỡ thừa và săn chắc cơ thể rất hiệu quả cho cả nam và nữ. Chỉ là những động tác đơn giản, dễ nhớ, dễ làm theo mà không cần thêm bất kỳ dụng cụ nào. Tuy nhiên, nếu không tập plank đúng cách, bạn rất dễ bị đau vai và lưng. Vì vậy, để tập plank hiệu quả, bạn cần tìm hiểu kỹ tư thế và dành thời gian tập luyện nhé!

Lợi ích của việc tập plank

Plank giúp mang lại cho người tập những lợi ích sau:

Làm săn chắc các nhóm cơ chính

Các bài tập plank giúp vận động các nhóm cơ chính như cơ bụng, trực tràng, cơ xiên và cơ mông. Nó giúp giảm mỡ vùng eo và giúp bạn thực hiện tốt hơn các hoạt động khác.

Giảm chấn thương lưng và cột sống

Động tác plank sẽ giúp bạn sửa sai tư thế và giúp bạn có dáng đi uyển chuyển và chuẩn.

Ngoài ra, tập Plank còn giúp giảm đau lưng mỏi cổ do ngồi lâu, giúp cải thiện các cơ chính nâng đỡ cột sống, hông và hạn chế nguy cơ mắc bệnh xương khớp. .

Tăng sự dẻo dai và linh hoạt của cơ thể

Khi tập Plank, các nhóm cơ bả vai, vai, gân kheo, ngón chân, xương quai xanh đều được hoạt động, giúp tăng độ dẻo dai và linh hoạt cho cơ thể.

Giúp da tươi trẻ và mịn màng hơn

Bài tập plank hỗ trợ lưu thông máu và tăng cường tuần hoàn trong cơ thể từ đó giúp bạn có được làn da hồng hào, sáng khỏe.

Để thúc đẩy sự trao đổi chất

Ván giúp người tập tăng tỷ lệ trao đổi chất và đốt cháy calo hiệu quả. Nó cũng đơn giản và dễ thực hiện cho những ai không có thời gian tập thể dục.

Giảm căng thẳng và giúp bạn thư giãn

Bài tập plank được ví như một liều thuốc cho tâm trạng vì nó có tác động tích cực đến thần kinh và giúp giải phóng các cơ căng cứng khi ngồi lâu. Bạn sẽ cảm thấy ít căng thẳng hơn và lạc quan hơn.

Giảm mỡ bụng và nguy cơ mắc bệnh tật

Tập plank có tác dụng tập cơ bụng, giúp săn chắc và xây dựng các cơ xung quanh da dày, giúp đốt cháy calo, giảm mỡ thừa từ đó giảm nguy cơ mắc bệnh cho cơ thể.

Cân bằng cơ thể tốt hơn

Một trong những điều giúp mọi người ở mọi lứa tuổi giảm nguy cơ chấn thương là khả năng giữ thăng bằng. Khả năng giữ thăng bằng kém, đặc biệt ở người lớn tuổi, thường là nguyên nhân gây tổn thương xương. Khi thực hiện plank, bạn cần giữ cơ thể ở một tư thế trong một khoảng thời gian, điều này giúp cơ thể bạn tập cân bằng.

Tăng sức bền của xương

Không giống như các bài tập cường độ cao và trung bình, plank không gây căng thẳng quá nhiều lên các khớp của bạn. Cụ thể, các bài tập plank củng cố xương bằng cách thúc đẩy sự hình thành các mô khớp. Nhờ đó, công việc của cơ thể linh hoạt và hiệu quả hơn.

Không yêu cầu nhiều thời gian và công cụ

Plank là một trong những giải pháp tập luyện cho những người bận rộn. Không cần chuẩn bị các công cụ đặc biệt, và không cần nhiều không gian. Mỗi bài tập mất khoảng 2 phút để hoàn thành và là bài tập ưu tiên cho những người bận rộn

Hướng dẫn Tập luyện Plank Tiêu chuẩn

Bài tập plank quan trọng nhất là đúng tư thế. Hãy cùng tập plank hiệu quả với 5 bước sau đây.

Bước 1 Chuẩn bị dụng cụ

Bạn nên chuẩn bị cho mình một tấm thảm tập yoga để không bị đau tay khi tập trên ván. Bạn có thể mặc thêm quần áo thể dục hoặc yoga, ôm sát cơ thể (điều này giúp bạn dễ dàng quan sát cơ thể và biết tư thế đã đúng chưa), thấm hút mồ hôi tốt. Ngoài ra, bạn cần một không gian yên tĩnh, rộng rãi để tập trung và có thể bật thêm nhạc để tránh nhàm chán.

Bước 2: Bắt đầu tư thế bò

Để vào tư thế plank dễ nhất, bạn nên bắt đầu bằng cách bò. Bạn đặt hai tay dưới vai và đầu gối dưới hông, và bạn có thể thực hiện tư thế này bằng cách đặt bàn chân bằng phẳng hoặc uốn cong các ngón chân. Nhớ tiếp tục thở đều.

Đưa bạn trở lại tư thế như em bé

Khi ở tư thế bò, ngay lập tức đẩy hông về phía chân, hai đùi rộng bằng vai và từ từ hạ ngực xuống sàn để trở về tư thế em bé. Chú ý cách hai tay duỗi ra trước mặt và trán có thể tựa vào nệm để lấy nét. Hai vai thả lỏng, không căng thẳng. Nhớ thở đều và giữ tư thế này trong 5 phút.

Nhập tư thế plank

Vào tư thế plankTừ tư thế em bé, đẩy người sang tư thế bò, sau đó chuyển sang tư thế plank. Dấu hiệu của tư thế plank là bạn phải tạo thành một đường thẳng từ đầu đến chân. Đặt hai tay thẳng đứng dưới vai và các ngón chân đặt trên sàn. Bạn phải làm việc chăm chỉ để giữ cho cột sống và hông thẳng. Giữ tư thế này trong 20 giây đến 2 phút, tùy thuộc vào khả năng của bạn.

Hoàn thành bài tập

Sau khi cảm thấy cơ bụng mỏi, bạn nên quay lại tư thế em bé để cơ bụng được nghỉ ngơi. Bạn có thể tập thêm vài lần hoặc nghỉ ngơi ở bước này.

Một số tư thế Plank sai

Khi bắt đầu tập Plank, nhiều người thường mắc phải những lỗi cơ bản sau:

Nâng hông quá cao: Mọi người thường có xu hướng nâng hông lên khi biểu diễn vì nó thoải mái hơn nhưng nó cũng khiến cơ bụng không có cơ hội hoạt động, khiến việc tập luyện kém hiệu quả. rất nhiều.

Tư thế plank sai thường do đặt hông quá thấp

Hông quá thấp: Hông quá thấp và cơ bụng quá gần sàn cũng có thể cản trở hoạt động của cơ bụng. Điều này thậm chí có thể buộc cột sống của bạn bị cong, gây đau cột sống.

Tay không vuông góc với sàn

Tập Plank với tay vuông góc và giữ càng lâu càng tốt để giúp giữ thẳng cơ thể và giảm đau, chấn thương.

Vị trí cánh tay sai: Đặt sai vị trí cánh tay trong khi Plank là lỗi phổ biến mà nhiều người mắc phải, vì vậy bạn cần lưu ý điều đó.

Những tồn tại của PLank

Ảnh hưởng đến hệ thống hô hấp

Khi tập plank, cơ thể bạn sẽ căng cơ, làm giảm quá trình trao đổi oxy. Từ đó quá trình thở bị nghẹt và mệt rất nhanh. Để oxy lưu thông tốt hơn, người thực hiện phải luôn giữ cơ thể thẳng đứng. Đồng thời, cân bằng nhịp thở để duy trì lượng oxy đầy đủ.

Gây áp lực lên các khớp

Bài tập plank đốt cháy mỡ thừa bằng cách tạo áp lực lên cơ liên sườn (cơ ức). Kết quả là, một số cơn đau ngực hoặc xương sườn xuất hiện khi đứng. Để tránh chấn thương không đáng có, bạn nên khởi động kỹ trước khi tập, và không nên khởi động quá nóng nếu cảm thấy không thoải mái. Ngoài ra, nếu có bất kỳ thắc mắc nào, hãy trao đổi với bác sĩ để bác sĩ đưa ra hướng xử lý phù hợp.

gây áp lực lên các khớp

Gây đau lưng cho người tập

Các bài tập plank thường thúc đẩy quá trình hình thành các tế bào xương, giúp xương chắc khỏe. Thường không gây đau. Nhưng nếu bạn sử dụng sai kỹ thuật, sai tư thế có thể dẫn đến đau đớn, thậm chí là chấn thương. Để tránh những hạn chế này, bạn nên tập đúng tư thế và tuân theo các chỉ dẫn

Một số biến thể của Plank.

Plank leo núi

Đây là bài tập tác động trực tiếp đến cơ mông, giúp cải thiện cơ bụng và vòng 3 rất hiệu quả.

Động tác Plank leo núi

Bước 1 Giơ tay ở tư thế plank cao.

Bước 2 Hai chân không cố định mà di chuyển lên xuống để mô phỏng hành động leo núi.

Bước 3 Thực hiện từ từ từng chân để tác động sâu hơn đến cơ bụng dưới, cơ mông và đùi.

Plank nhện

Đây là bài tập giúp định hình lại cơ bụng hai bên lưng dưới.

Plank nhện

Bước 1 Tư thế giống như plank, nhưng động tác này được giữ ở tư thế plank thấp, chống khuỷu tay.

Bước 2 Mở rộng chân của bạn sang hai bên, không phải cơ bụng của bạn.

nâng chân phẳng

Plank nâng chân giúp săn chắc đùi và mông và giảm chảy xệ hông.

nâng chân phẳng

Động tác tương tự như plank cơ bản nhưng điểm khác biệt là bạn nhấc chân lên và giữ trong khoảng 10 – 15 giây rồi đổi bên.

Plank xoay hông

Khi thực hiện động tác plank hông, bạn sẽ cảm nhận rõ ràng từng nhóm cơ ở cơ bụng, hông và đùi.

Bài tập Plank xoay hông

Bước 1 Chuẩn bị ở tư thế plank cơ bản.

Bước 2 Giữ chặt các ngón chân và khuỷu tay, sau đó xoay hông sang bên. Tập khoảng 45 giây cho mỗi bên.

7 Điều Nên Và Không Nên Trước Khi Tập Plank

Trước khi quyết định tập Plank, bạn cần lưu ý những điều sau:

Nên khởi động trước bài tập chính. Sau khi tập thể dục, hãy kéo căng và thư giãn để có kết quả tốt nhất.

Cố gắng duy trì cường độ tập trong 1 tuần.

Hóp nhẹ bụng trong quá trình thực hiện, giữ nguyên tư thế bàn chân và không tiếp đất.

Phải kết hợp với chế độ ăn uống lành mạnh hạn chế tối đa tinh bột. Cần bổ sung nhiều rau xanh, thịt bò, thịt gà, trứng vào thực đơn và uống đủ 2,5-3 lít nước mỗi ngày.

8 câu hỏi thường gặp về Planck

Bạn nên plank bao nhiêu lần một ngày?

Trên thực tế, không có một quy định cụ thể nào về việc mỗi người cần tập Plank bao nhiêu lần. Nếu có thời gian và đủ thể lực, bạn nên tập Plank 3 lần / ngày, vì đây là con số lý tưởng để giữ dáng và khỏe mạnh.

Khi nào thì nên tập Plank?

Như đã nói ở trên, tập plank không tốn nhiều thời gian nên bạn có thể tập plank bất cứ khi nào chúng ta có thời gian. Tuy nhiên, thời gian lý tưởng để tập là vào sáng sớm và chiều tối để có kết quả nhanh chóng nhất.

Tập plank có giảm mỡ bụng không?

Ván giúp săn chắc và săn chắc cơ bụng bằng cách loại bỏ mỡ thừa vùng bụng và lưng dưới. Tập plank cũng giúp đốt cháy chất béo bằng cách giảm đáng kể lượng mỡ thừa ở bắp tay, hông, mông. Đây là lý do tại sao mọi người muốn tập plank để giảm mỡ bụng.

Tập plank có làm to tay không?

Bài tập plank không làm to bắp tay. Phương pháp này giúp đốt cháy mỡ thừa và giảm mỡ bụng, mỡ bắp tay dễ dàng và hiệu quả ngay tại nhà.

Nguyên nhân đau lưng khi tập Plank là gì?

Đau lưng là do sai tư thế khi thực hiện Plank. Khi tập Plank bạn cần tuân thủ theo hướng dẫn và động tác và nếu vẫn bị đau lưng bạn cần liên hệ với bác sĩ để được tư vấn thêm.

Bài viết của chúng tôi đã tổng hợp định nghĩa và các bước tập plank cho người mới bắt đầu. Hãy ghi chú nhanh và lên kế hoạch tập luyện thú vị này cho cơ bụng của bạn! chúc bạn có một thân hình đẹp và hấp dẫn!

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