The duration of flat support varies according to the individual's physical condition and fitness goals. For beginners, it is suggested that each group stick to 10 seconds at first, and then gradually increase the time. As the body adapts, the duration can be gradually increased. Generally speaking, the goal can be set at 1-2 minutes.

For people with a certain fitness foundation, the duration of flat support can be extended to more than 2 minutes. When supporting the flat plate, pay attention to maintain the correct posture to avoid back collapse or hip lift, so as not to cause adverse effects. At the same time, flat support can also challenge the body by increasing the difficulty, such as doing one-arm flat support or increasing movement changes.

Key points of plate support training

1, beginner stage: Beginners can start from 15 seconds or 30 seconds and gradually increase the challenge. Adhere to 1-2 groups of plate support every day, with an interval of 1-2 minutes between each group, so that muscles have time to adapt.

2. Advanced stage: With the increase of adaptability, the duration can be gradually extended, and the flat support is tried for 45 seconds or 60 seconds each time. Conduct 2-3 groups every day with an interval of 1-2 minutes.

3. Proficiency stage: After reaching the proficiency stage, you can challenge for a longer time, such as 90 seconds or 120 seconds. Every day, 3-4 groups of flat plate support are carried out, and the interval between each group is 1-2 minutes.

4. Advanced stage: For experienced bodybuilders, you can try more difficult flat support, such as one-handed flat support or increasing the stability challenge of flat support. Every day, 4-5 groups of plate support are carried out, and the interval of each group is 1 minute.