Stick exercise for fat loss and body shaping? 4 Myths of Stick Exercise

Stick exercises are becoming popular. Many people who are trying to lose weight want to achieve their weight loss goals faster, so they practice stick exercises vigorously before going to bed every day. However, they are often exhausted and out of breath, but the numbers on the scale remain unchanged. What is the problem? Professional fitness coach Li Zheyu said: "The concept is wrong!"

When a few friends get together, in addition to chatting about their recent situation and gossip as usual, fitness and exercise have also become hot topics recently, and there is no shortage of discussions about the "bend style". Many people believe that the more often and longer you practice the bend style, the better the weight loss effect will be, but this is a common misconception.

Myth 1: Can you lose weight by doing the stick pose?

Fitness coach Li Zheyu said that the static plank pose has simple movements and its main purpose is to train the core muscles, increase spinal stability, and improve back pain. Although it is strenuous in the early stages, it cannot achieve the effect of reducing fat and shaping the body.

However, by adding forward, backward, left and right limb movements to the basic static plank movements, you can increase the intensity of the plank exercises, which not only helps to exercise the core muscles, but also achieves the effect of weight loss. The higher the intensity of the plank and the more sets of varied movements, the more obvious fat-reducing effects can be seen if it is continued for a period of time.

Myth 2: The longer you can hold the plank, the better?

When practicing the stick pose, in addition to touching the ground with your forearms and toes, you also need to use your abdominal, buttocks, and leg muscles to fight against gravity and hold your body up like a horizontal line. Many people believe that the longer you do push-ups, the longer your muscles are exerted and the better the body-shaping effect. In fact, if you can often hold the static plank pose for more than 30 seconds, it means that your body has adapted to this intensity, and continuing to hold it for a longer time will not have a significant effect.

Coach Li Zheyu suggested that it would be better to increase the difficulty of the plank pose, provide new stimulation through dynamic movements, and force the body to strengthen muscle groups in order to maintain stability. Each time you add a new stimulus, you can practice stretching for 10 seconds, 15 seconds, 20 seconds, until you can maintain it for 30 seconds, and then practice more advanced stick-style movements. Over time, six-pack abs, six-pack abs, and peach buttocks are no longer a dream.

Myth 3/Can everyone practice the stick pose?

Stick movements are not for everyone. People whose core muscles are too weak often experience a sagging waist during exercise. If they train blindly, it can easily cause lumbar compression and lead to lumbar injury. In this case, it is recommended to practice the kneeling plank pose first to reduce the weight borne by the body, and then practice the normal plank pose after the core muscle strength is improved. However, people with injured shoulders or elbows should not practice stick pose to avoid aggravating the injury.

Myth 4/Can you do stick exercises at any time?

The stick movement does not require any equipment. In principle, you only need to lay a yoga mat on a clean floor about the size of a tatami to do it, and there is no time limit. However, if you want to achieve the effect of weight loss and fitness, it is recommended to wait until you finish weight training before doing plank exercises, so as to avoid weakening the core muscles after doing plank exercises, which will affect the intensity of weight training.

【Tips】：

In addition to correcting the above-mentioned misconceptions, Coach Li Zheyu also reminded the public not to forget to maintain natural breathing while controlling muscle strength when practicing the plank pose. Many people hold their breath in order to support their bodies, which can easily lead to dizziness, shortness of breath, and inability to hold on for long.