What's the use of flat support?
The English name of flat support is plank! It was also called "abdominal bridge" earlier. This is a static core strength exercise, which can stimulate many muscle groups and mainly develop muscle endurance. At present, it is considered by the media to have a good health care effect. However, it is true that the earliest literature about plank was to solve the problem of low back pain, and was later introduced into the field of sports protection of competitive sports. Later, because of its simplicity and effectiveness, after being quarreled by the media, she became the popular lover of celebrities in business, politics and sports.
How many kinds of flat brackets are there?
How many variants of flat plate support are there? I counted ... and found that there may be ... countless ~ ~ super antihypertensive versions, whether it's ordinary, antihypertensive, weight-bearing, yoga ball, Bosu ball, pedal, fitness stool, TRX, one leg, two legs, or even those with bad knees ... it's really endless. I counted what I've done before, and there are about 30 kinds ~
ordinary
degraded
This kind of flat plate made on the slope belongs to the step-down version and is relatively easy. If the ordinary tablet can't be made, let's start with the step-down version ~
Adding a pedal at the back also belongs to the step-down version ~ the higher the pedal is added, the lower the difficulty coefficient ~
Super retrogressive version (bad knee)
Some people have knee injuries, or their upper limbs and core strength are not enough. Every time they do a flat, they will feel pain in their knees, their legs can't be straightened, and they can't help bending. In this case, they can make this super antihypertensive version, put a Bosu ball or a yoga ball under their knees (for example, the yoga ball is moved to the position of their knees as shown below), and give some soft support to their knees as a buffer, but for most people, making this tablet is completely insensitive.
Double pedal
In fact, adding pedals at both ends has no practical effect, just to add a little interest, and I am not happy to always do it on the ground ~
One-legged
One hand and one leg
yaga ball
The following version of yoga ball will be slightly more difficult than the last one.
Load bearing
The pedal is heavy (the pedal is flustered)
Bosu ball
Bosu ball loaded.
In fact, in addition to the above, there are many variants of flat support. You can give full play to your imagination and have a try.
Which muscle can be trained by flat support?
Plate support is used to train the deep muscles in the front of transverse abdominal muscles of trunk. Different from other muscles, the contraction of transverse abdominis muscle does not produce movement, but increases abdominal pressure. A certain abdominal pressure plays an important role in maintaining trunk stability and supporting spine. But it mainly plays a stabilizing role from the front of the trunk, and the stabilization of the spine and pelvis requires not only the participation of the transverse abdominis muscles in the front of the trunk, but also the muscles on both sides of the trunk and the muscles in the back of the trunk, even the diaphragm in the upper part of the trunk and the pelvic floor muscles in the lower part of the trunk.
Can girls practice flat support in thin belly?
Without losing weight, no abdominal strength training can turn you into a vest line. Because the energy used by muscles in strength training comes from sugar, not fat. So strength training can't directly reduce body fat.
Plate support is a kind of static exercise, which has a good effect on abdominal muscles.
If you want to show the vest line, you have to keep the body fat rate below 20%, which requires you to do aerobic exercise regularly with the participation of large muscle groups and strictly manage your diet. Aerobic exercise should not be less than 5 days a week, with each time lasting about 50 minutes, and the best effect is to keep your heart rate within 50%~75% of your maximum heart rate (220- age). The diet structure should be adjusted to a high-protein, low-fat and low-carbohydrate structure, and enough protein intake should be ensured every day to avoid muscle loss.