1, flat support can exercise core muscle groups.
The core muscle group mainly includes rectus abdominis, that is, eight muscles, as well as external oblique muscle, internal oblique muscle and transverse abdominis muscle, while our core muscle group has strong exercise strength, which means that our flat support performance is better, and it is also a standard to test our exercise effect.
2, flat support can exercise quadriceps femoris.
The quadriceps femoris is mainly in front of our thighs. When we do flat support, our thighs should exert strength, and we will exercise the quadriceps femoris, which mainly includes the external thigh muscle, the internal thigh muscle, the rectus femoris muscle and the middle thigh muscle. This muscle will make our thighs more powerful after exercise, and the quadriceps is also one of the largest and most powerful muscles in our body.
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.
Practice diligently
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; People with good waist strength and strong core strength can do flat support for a longer time.
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.