How to do the flat support?
The flat support action is very simple, the body is prone, elbows are spread to shoulder width, elbows are supported on the ground, the upper arm and trunk are kept at 90 degrees as far as possible, the toes of both feet are as close as possible, the support area is reduced, the neck is kept straight, the eyes look forward and down, the head, shoulders, buttocks and lower limbs are kept in the same plane, and the abdominal muscles and pelvic floor muscles are completely tightened, so that the spine is in a natural physiological bending shape, and the breathing is smooth without holding breath.
Introduction to the correct action of flat plate support
People's head, shoulders, back, hips and legs are all on the same plane. Keep the upper arm and trunk at 90 degrees as far as possible, and put the two toes together to reduce the support area. The muscles of waist, abdomen and buttocks work together. If you can't keep your state, you can choose the difficulty of kneeling on one knee or tightening your knees, the difficulty of landing on your toes and the strength of your waist and abdomen.
Remember four points: keep a straight line from beginning to end; Shoulder width between feet; Keep your hips below your shoulders; Shoulders over elbows.
Lie prone, with 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 naturally drooped, eyes looked at the ground about 30 cm away from fingers, and kept breathing evenly. Put your palms under your shoulders so that you can exercise your triceps and chest muscles at the same time without putting pressure on your shoulders.
Exercise the abdomen for less than 1 min.
Generally speaking, the lower limit of platform support for girls is 50 seconds, and 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. But if it is less than the above time, it may be that the abdominal strength is weak. Besides, practicing for less than a minute at a time doesn't make much difference.
Then, it is suggested to strengthen the 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 is also a natural exercise for your waist and abdomen muscles.
Plate support should be gradual.
For the flat support exercise, it must be different from person to person and step by step. The longer the plate is supported, the weaker the support ability of human body will be, and the faster the heart rate will stimulate cardiovascular and cerebrovascular diseases. If you blindly pursue strength, it is easy to have problems. In addition, bodybuilders who have never touched the flat support can reduce the difficulty and take a kneeling position, which can also achieve the exercise effect and be safer. Then increase the intensity according to the physical condition and feeling, step by step.
So don't pay too much attention to time when practicing flat support. The length of time is not important, but the accuracy of the action is the most important. For the flat support, the challenge should be the time to insist on static exercise under the correct action, and the action standard should be the first. If fatigue causes movement deformation, it should be stopped immediately.
Of course, if the movements are considered to be standard and acceptable to the body, it is naturally better to do more flat support.