How long does the flat support last every day? Good fitness effect.
Tom Hoel, the former record holder of Danish fitness coach flat support, said that training yourself to participate in the Flat Support Record is just a simple psychological exercise. When teaching his students, he won't let them do flat support for more than 3 minutes. Because if you are a person who can't finish the flat support for 2 minutes in a row, then take the time to increase it by 30 seconds a day, 10 seconds a day. Soon, you can lay the core foundation in the safest way. As for friends who can finish the tablet for two minutes in a row, then you can practice something else! For example, the rotation of flat support is an advanced challenge to the stability of training core!
Plate support takes a long time to complete.
Practice diligently
You can't fish for three days and dry the net for two days, so you should arrange the practice time reasonably.
The first week: practice for 20 minutes every morning and evening, 4 times in each group, each time 1 minute;
The second week: practice for 30 minutes every morning and evening, 4 times in each group, and insist on 1-2 minutes each time;
The third week: practice for 40 minutes every morning and evening, 4 times in each group, 2 minutes each time;
Action standard
People with good waist strength and strong core strength spend more time on flat support. Beginners don't need to be demanding for a long time. Challengers should insist on static practice under correct movements.
Action essentials: don't collapse, let your back be in a straight line, which can exercise your abdominal muscles well, thus reducing the pressure on your waist.
Relieve the burden on the stomach
You can't eat too much if you want to break the record. When the stomach burden is light, the exercise effect is better.
Plate supports remodeling rather than reducing weight.
In fact, from the perspective of weight loss, there is no need to pursue the length of leveling time. Because the main function of flat support is to exercise muscles and shape the body, its weight loss effect is not good. The flat support is simple and belongs to static resistance exercise. It does not have the characteristics of reducing fat and has great limitations in slimming, so the elderly and obese people are not suitable for this kind of exercise.
In addition, compared with cycling, swimming and other forms of aerobic exercise, the effect of plate support is not good, and it is often only used as an auxiliary means to lose weight, so it is not advisable to think about losing weight through plate support.
How long does the flat support last once?
Generally speaking, flat support is not as long as possible, but varies from person to person, especially beginners and middle-aged and elderly people. Beginners can do 15 seconds at a time, do two groups at a time, and then increase the practice time after getting proficient, taking the frequency of 30 seconds in each group and three groups at a time, and then reach the frequency of 1 minute in each group and three or four groups at a time.