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Let's talk about plank effectively. Typically, there's two way to plank. If you can't do a full plank initially, do a need to elbow plank is suffice. Equally efficient. And if you can, them the full low plank from toe to elbow. As long we do it, maintain a straight from shoulder to feet. Tighten the core and there we have it.

給大家做平板挑戰的朋友一些簡單的指示。這裡和大家分享一下屈肘平板的簡單運動。一般上大家看到的平板運動都是用屈肘支撐上半身，然後用腳趾挺起下半身，這動作看起來容易，但是如果要堅持一段時間就會對身體中部產生壓力。對於一些平時較少運動的人比較辛苦。其實還有一個辦法就是將壓力減低，下半身用膝蓋挺起。這個膝蓋到手肘的平板運動一樣對於腹部緊縮有幫助。只要我們做這運動時注意前腹發力，手臂到膝蓋或腳趾形成一線就行了。

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Also including this into the one minute plank a day challenge from @yanyanbebe with the support of @minloulou
順便參與 @yanyanbebe 的一個月平板運動挑戰，和感謝佬佬@minloulou 背後的支持和付出。

Original activity detail please refer here
活动详情请参照这里

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WHAT IS DTUBESNAP?

This idea is initiated by @nathanmars, you can check it out here. And, don't forget to check out his other videos for more motivation.

Very easy steps:

1. Take out your phone.
2. Press play and record for 1 minute your video.
3. Use tag "dtubesnap".
4. Upload at https://d.tube (no editing is required)

Easy Peasy!

Come and join us. You can check out so many other DtubeSnap videos by many other Dtubers and get inspired to hop in the fun. Join Dtube now and add value to your STEEM journey.

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什么是 #dtubesnap

这个活动是源自 @nathanmars 大佬的构想，如果有兴趣了解详情可以自行翻译，参考这里。别忘记也看看大佬怎么做视频，说不定能在他身上找到灵感。

根据以下几个步骤就可以完成

1. 掏出那一根。。。手机
2. 按下录制，然后对着手机摄像头讲一分钟
3. 记得放 #dtubesnap 标签
4. 将视频上传到 https://d.tube （可以不必编辑/美颜）

简单吧！

欢迎加入我们的行列。如果听不懂英文也不要紧，最重要是看看别人怎么做视频，看看别人在 #dtube 上怎么玩转 #dtubesnap，说不定还拿到灵感。大家一起把 #dtube 搞起来，增加我们在 Steem 平台的价值。

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I would like to thank all my friends and family who has been supporting me. Feel free to leave me feedback by clicking below yellow banner. > 谢谢大家一直以来的支持和对我疼爱有加。如果方便，请你点击下图到我的个人资料网页为我留言请我吃星星哈。

^{_{CREATE YOUR OWN}} @REVIEWME PROFILE TO START EARNING CREDIBILITY STARS FROM THE COMMUNITY!
CREATING YOUR PROFILE IS EASY! JUST FOLLOW THE STEPS HERE ☜(ˆ▿ˆc)

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