How many calories can you consume by practicing flat support? 1 How much heat can a flat support consume?
How much heat does the flat bracket consume? According to some data, the calories consumed by a standard posture flat support for one hour are only about 2 1 1 calorie, which is much less than running (about 544 calories). Losing one pound (about 0.9 kg) of fat consumes about 3500 calories.
Therefore, even if someone can do an hour of flat support every day, it will take about 20 days to lose a pound of fat. What's more, most people can only do flat support for a few minutes at most. Who can do it for an hour? Therefore, only relying on flat support to practice weight loss has little effect.
The function of flat support is to exercise core muscles, mainly including shaping the lines of waist and abdomen, thighs, calves and buttocks. More importantly, it can also exercise the muscles of the back and shoulders, help maintain the balance of the scapula and make the back lines more attractive. This is almost a whole body consumption to shape up. But flat support is not aerobic and won't lose any of your fat. Its main function is to exercise muscles and shape your figure.
Moreover, the flat support action is single, which belongs to static resistance movement. Does not have the characteristics of reducing fat, and has great limitations in slimming. It is often only used as an auxiliary means to lose weight. It is not advisable to lose weight through tablet slimming.
Aerobic exercise is the only way to reduce fat. It is unrealistic to support the so-called miracle of rapid weight loss with flat support, and the fitness effect of flat support is limited. Whether the human body is slim or not is mainly related to the body fat content, and aerobic exercise is the only way to get rid of fat. Flat support does not belong to aerobic exercise such as walking and running, and its energy consumption is limited, so it does not have the function of eliminating fat.
If you want to lose weight, you must run, ride a bike and swim seriously. Aerobic is the king of losing weight. Of course, we should also pay attention to controlling our diet. It is not easy to lose weight, and it is even more difficult to control diet.
Plate support has a certain weight loss effect, but it is not obvious that plate support has a certain weight loss effect, but it is exaggerated to say that plate support has a miraculous effect on weight loss, and the exercise effect varies from person to person. Just like the clinical medical value of a new drug, everyone is different, and the differences in age, region, gender and other characteristics of the selected sample population will also lead to different effects.
This kind of support training and some similar movements can change the direction of muscles and make the body lines more symmetrical through overall and local stretching. However, this action consumes less energy and lasts for a short time, and generally does not produce obvious fat-reducing effect. Of course, if we can persist in training and step by step, it will also play a certain role. For example, the effect of muscle exercise to lose weight can still be seen by insisting on correct plate support 1 month.
People who are not suitable for flat support
1, people with severe scoliosis, acute lumbar disc herniation and osteoporosis are not recommended to do steel plate support because their bones and muscles are not up to standard. However, steel plate support can correct mild scoliosis and can also be used as a restorative exercise in the later stage of lumbar disc herniation.
2. It is not recommended for middle-aged and elderly people over 45 years old to do flat support, but anyone who insists on long-term exercise and has excellent physical fitness can do it. Locke, who is over 60 years old, is an example. Because of the pressure on blood vessels, patients with cardiovascular diseases are not recommended to do this kind of exercise.
3. Due to the large amount of exercise in the muscles of the waist and abdomen, it is not recommended for pregnant women to support the plate. However, for women more than 42 days after delivery, it is recommended to stay flat, which is beneficial to the recovery of pelvic floor muscles and the prevention of uterine prolapse.
How many calories can you consume by practicing flat support? The heat consumed by flat support depends on the individual's exercise. If you have enough exercise time every day, you will definitely consume more calories. Under normal circumstances, the calories consumed by flat support for one minute should be 3.5, so when losing weight, everyone needs to choose a specific way to lose weight according to their personal situation in order to achieve the real goal of slimming.
Even if the heat consumed by a horizontal brace is about 200 calories a day, you should choose the specific exercise time according to your personal situation when exercising. In fact, there are many ways to exercise, all of which can achieve a certain driving effect. You can choose some aerobic exercise methods such as jogging and Aauto to lose weight faster and relatively better. But when doing this exercise, you need to persist for a long time and arrange your own diet reasonably. You can lose weight by not paying attention to your diet for a long time.
Usually, it is best to choose more light-based foods. For example, you can eat some fresh vegetables, such as fungus, cucumber, tomato and so on. This kind of food is low in fat and calories, and will no longer lead to obesity. When choosing a diet at ordinary times, we must be careful not to overeat and eat high-fat foods, otherwise the effect after losing weight will definitely be greatly affected.
How many calories can you consume by practicing flat support? 3 Flat support is mainly used to strengthen core muscle strength and exercise core muscle groups such as waist and abdomen. Many people will regard it as their own weight loss exercise, and of course I am no exception. Then, at the end of each flat support, you will see the consumption of heat through the sports watch. Plate support for 5 minutes can consume about 10 calories.
1, plate support heating
The calories consumed by flat support for one minute are only 3.5 calories, so if only flat support is used to lose weight and fat, the effect will not be obvious. If you want to lose fat quickly, it is recommended to do exercises such as hiit or tabata. Both of these exercises achieve the purpose of reducing fat through high-intensity intermittent aerobic exercise, and the time of burning fat through this exercise can be extended to 24 hours. However, it is recommended that people with a certain exercise foundation and good cardiopulmonary function can use it.
2. How to practice flat support
We need a good flat, not on the bed or cushion.
When doing it, the abdomen must be forced, and the abdomen cannot collapse downward.
When you do it, you must control the time of exercise, neither too long nor too short, so as to ensure the effect of exercise.
Any exercise depends on persistence, so we must persist in doing it.
Long-term exercise can improve the mental state of the whole person, and plate support can promote blood circulation and metabolism.
How many calories can you consume by practicing flat support? According to relevant research, flat support can help human body consume 265,438+065,438+0 kilocalories per hour, so it can consume about 3.5 kilocalories if it persists for one minute. Plate support is a common aerobic exercise, which actually has no effect of burning fat and reducing fat. It can only play a certain role in balancing, coordinating and training the muscles of limbs and back, which means that this sport has a certain shaping effect on the body. Need to remind everyone that the basic principle that the exercise time must be more than 60 minutes is not necessarily followed when supporting the flat plate. Generally speaking, according to the regular amount of exercise, the effect can be achieved in two minutes at a time.
When supported by flat plate, the movement must be in place. Pay attention to the elbow joint and shoulder joint at right angles to the body, the body should be straight, and try to keep this posture. Also pay attention to the breathing rhythm, and be sure to keep breathing evenly and smoothly. If you breathe too fast, you may lose too much physical strength, and there will be symptoms of abdominal pain during exercise, which will seriously affect the quality of exercise. In addition, plate support should also pay attention to the intensity of movement. In fact, as we all know, every exercise needs to be gradual, and there needs to be an exercise process. On the contrary, blind exercise will have a certain negative impact on yourself, which will cause many problems such as backache and muscle strain.
How many calories does a flat support consume for one minute? The above is the introduction of this problem. To sum up, the plate support can consume about 3.5 kilocalories for one minute. However, it must be noted that not everyone is suitable for plate support exercise, such as hypertension and lumbar disc herniation. Friends try not to lose weight through this exercise.
How many calories can you consume by practicing flat support? According to some data, the calories consumed by a standard posture flat support for one hour are only about 265,438+065,438+0 calories, which is much less than running (about 544 calories). Losing one pound (about 0.9 kg) of fat consumes about 3500 calories.
Therefore, even if someone can do an hour of flat support every day, it will take about 20 days to lose a pound of fat. What's more, most people can only do flat support for a few minutes at most. Who can do it for an hour? Therefore, only relying on flat support to practice weight loss has little effect.
How to do flat support for a long time;
1, divert attention while doing it
Plate support exercise is challenging both mentally and physically. It's hard for you to stay still for such a long time. Therefore, don't think about time when you are doing flat support. You might as well chat with people around you, or listen to music or other people's conversations to divert your attention.
2. Pay attention to advanced exercises during training.
The training of flat support should pay attention to step by step, not overnight. You can start with 1-2 minutes. For example, you can only do it for 3-5 minutes at first. With the increase of training, you can gradually achieve 15 minutes, then 20 minutes, or even longer.
Beginners must master the strength. When the supporting action begins to deform, they should stop it in time and don't hug it hard. After mastering the essentials of action, they can gradually extend the time.
3. Cross your fingers when you do it.
When you do flat support, your hands and fingers cross. This hand movement is more stable, but it also reduces the difficulty of the whole movement and makes you stick to it for a longer time.
4. Stick to arm training every day.
If you want to support the tablet for a long time, of course, the most important thing is to build the basic ability. Nothing else, practice more. Do more flat support, aerobic exercise and corresponding exercises every day, such as push-ups and sit-ups (20 groups, each group 100 times). These exercises make the arms stronger and more endurance.
5. Enhance abdominal strength
Generally, the minimum limit of flat support for girls is 50 seconds, while that for boys is 1 minute. Of course, the minimum time for side plate support will be less, 30 seconds for boys and 0/0 to 20 seconds for girls. If it is less than the above time, it may be that abdominal strength is weak. It is suggested to strengthen abdominal strength appropriately.
For example, you can do leg press, cycling, sit-ups and other exercises to exercise abdominal strength according to your schedule. In fact, walking and climbing stairs are also natural exercises for your waist and abdomen muscles. Also, pay attention to the intake of protein in your diet.
Plate support is not very important to lose weight, and it is also good for your health to stick to it.
How many calories can you consume by practicing flat support? 6 If you simply lose weight and fat through flat support, the effect will not be obvious. If you want to lose fat quickly, it is recommended to do exercises such as hiit or tabata. Both of these exercises achieve the purpose of reducing fat through high-intensity intermittent aerobic exercise, but it is recommended that people with good cardiopulmonary function can use them with a certain exercise foundation.
HIIT is the abbreviation of high-intensity interval training, which means high-intensity interval training method. It is used to practice cardiopulmonary function and impact speed, and it has obvious effect of reducing fat with other training. This special training method has been popular in Europe and America since it came out. TABATA exercise is also a high-intensity interval training. It originated in Japan in 1990s, and now it has become a popular sport all over the world.
Platform entry
Plank is a muscle training method similar to push-ups, but it doesn't need up and down support. Exercise is mainly in prone position, and the body is balanced in a straight line, which can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles.
Exercise method: prone, elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
How many calories can you consume by practicing flat support? How much heat can a flat plate support consume? If the flat support exercise is a standard exercise, it can consume 2 1 1 calories in one hour, but compared with running, it is not very calorie-consuming, and running consumes much more calories than this. So in normal times, everyone insists on doing flat support exercise to lean meat, which does not mean that the effect can be seen in a day or two. Many people can only insist on doing this exercise for a few minutes, and it is impossible to persist for a long time.
Plate support exercise is not suitable for every type of people, and some types of people are not suitable for this kind of exercise. Then let's see what kind of people are not suitable for this sport:
How much heat does the flat bracket consume? If people with severe spinal curvature, lumbar disc herniation and osteoporosis are not suitable for flat support exercise, if this flat straight tube exercise will aggravate their illness, people with this disease can take a walk in Tai Ji Chuan. These soothing exercises are suitable for people with extreme diseases.
Older people over 45 years old are also not suitable for this kind of exercise, because this kind of exercise may cause pressure on blood vessels and even lead to brain congestion, so older people still recommend choosing slower exercise. People who are concerned about heart disease are not suitable for this kind of exercise, because its influence is still relatively great.
Plate support exercise requires a lot of waist and abdominal muscles, so it is not recommended for pregnant women to do this kind of exercise because it will have a great impact on both the fetus and pregnant women. Pregnant women can choose yoga for exercise, which is very beneficial to production.