Plank is a full-body exercise that targets the core muscles, including the abdominal, back, hip and shoulder muscles. There are several reasons why you feel tired from this sport:
1.Lack of strength in the core: Planks require the core muscles to remain stable and support the entire body. If these muscle groups are not developed or have insufficient strength, they can feel particularly tired.
2.Non-standard movements: The correct plank posture requires the body to be in a straight line with the head, back, hips, and heels in a straight line. If the movements are not standard, such as the hips are upturned or the waist is sinking, the weight of the body will not be evenly distributed, and some areas will be subjected to too much pressure, which can lead to fatigue.
3.Exercising for too long: Planks are a static workout that can also cause muscle fatigue and tremors if done at one time for too long and beyond the endurance limits of your muscles.
4.Site selection: If a plank is performed on uneven ground, it may cause discomfort in the arms and elbows, making the exercise more difficult.
5.Nervous system training: During a plank, the muscles are in a state of isometric contraction, which requires the nervous system to coordinate the participation of a large number of muscle fibers. If you don't exercise much, the nervous system's ability to gather muscle fibers is insufficient, which can also cause muscle tremors.
6.Muscle fatigue: Holding the same position for a long time will gradually fatigue the muscles, and the fluctuations in strength will increase, causing the muscles to tremble. This tremor is a manifestation of muscle fatigue and a self-protection mechanism for the body.
7.Age and health: Aging and certain health conditions can affect muscle strength and endurance, making planks more difficult.
In addition, to reduce fatigue when planking, you can try the following:
Gradually increase the duration: When you first try a plank, don't try to hold it for too long. As the core strength increases, gradually increase the duration of support.
Correct posture: Maintaining the correct posture ensures the correct use of muscles and reduces unnecessary tension.
Breathing techniques: Learn how to take controlled breathing while planking, which can help you better manage muscle fatigue.
Proper rest: Give your muscles enough rest time between plank sessions to promote recovery.
Total Training: Combine cardio and strength training to improve overall fitness levels and muscular endurance.
If you feel too tired when doing a plank, you should reduce the amount of time you exercise, ensure that your movements are standard, and seek professional guidance if necessary. As you build up exercises, your core muscles will gradually gain strength and planks will become easier.