Support the flat for five minutes every day to improve your posture. I believe that many people who like fitness or are in the period of losing weight know the action of setting up a tablet. This action is not complicated to do, but it requires a lot of strength. Let's share how to support the tablet for five minutes every day to improve your posture.

Hold the plate for five minutes every day to improve your posture 1 1. Strengthen the core.

There are many training movements to strengthen core strength, almost thousands of them, but none of them can replace flat support. It can strengthen the whole deep core muscle group, including transverse abdominis, oblique abdominis and rectus abdominis.

2. Reduce the risk of back injury

Plane support requires your back to be in a straight line, which is a standard training action. Can help you reduce the pressure on your spine, strengthen the support of your upper back, and let you eliminate back pain.

Improve posture

The core is improved, the back strength is improved, and the hip strength is strengthened, so your ability to control body posture is greatly improved. Therefore, after a period of training, your body posture will become tall and straight, and your temperament will be improved by several levels.

4. Improve balance ability

Static training requires your arms, legs and core to keep balance. With the improvement of training level, your stability and control ability will have a qualitative leap.

5. Improve sports ability

For many people, exercise is really a difficult thing. Many times, it's not that they don't want to do sports, but that they really want to do it but can't. Therefore, in the face of such a situation, we should start with simple exercise and gradually improve our sports ability in order to carry out higher-intensity exercise.

Plate support is a good initial exercise. But this action is not so easy to do, especially if it takes a long time to persist. So many people can only insist on doing this action for more than ten seconds at first, but their athletic ability is gradually enhanced, step by step and then gradually increased. After a period of time, you will find that your athletic ability has improved a lot.

6. Improve the body's metabolic rate

Compared with other movements, flat support requires more strength and exercises a wider range of muscles. Therefore, every time the pallet will increase the metabolic rate of the body, which is very good for people who lose weight.

Improve posture

When doing this action, you need to keep your back straight, so if you insist on this action every day, you can treat some spinal diseases and improve hunchback to some extent. Moreover, if you do this action for a long time, your muscles will form a certain memory, so your back will naturally straighten when you walk next time, which is very effective for improving hunchback and treating the spine.

Not suitable for people:

Flat support looks simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise. People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise. In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as flat support, belly rolling and sit-ups.

1. People with severe scoliosis, acute lumbar disc herniation and osteoporosis are not recommended to be supported by steel plates 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. Because of the large amount of muscle exercise in waist and abdomen, it is not recommended for pregnant women to carry out flat support. 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.

Precautions for plate support

Forearm bearing

In practice, many people ignore this point and turn it into an elbow joint, resulting in 1 minute, not because the core is weak, but because the elbow pain can't stand it and gives up. Arm bearing is not simply to put the forearm on the ground, but to actively contract the triceps brachii, so that the forearm can give the ground a reaction force to decompose the pressure of the elbow joint.

Shoulder position:

Many people have shoulder pain when making boards. Except for my shoulder injury, most of them are caused by the wrong posture of the scapula. If the scapula retracts excessively and shrugs, it will make the glenohumeral joint form a 90-degree angle, which will produce great shear force on the shoulder joint, so try to avoid this incorrect posture. It is usually required that the scapula sink and the lower trapezius muscle bundle contract, while the scapula maintains a moderate abduction posture and the back should be straight.

Head position:

Not only plank, but now more and more strength exercises have begun to emphasize neutral position, such as squats and hard pulls that strongly demanded to look up in the past. This is due to the development of human science. From the perspective of anatomy and biomechanics, people pay more and more attention to the body structure posture under the most instinctive exercise mode of walking upright and running. From the evolutionary and neurological point of view, various head and posture reflex mechanisms left over from infancy will make head movements directly cause changes in other body postures. Take plank for example, it is very easy to collapse and shoulder discomfort when looking up.

Waist and abdomen posture

Lumbar collapse cannot occur, because lumbar collapse means that the lumbar spine is overstretched and the pelvis leans forward. This will cause abdominal muscle contraction disorder and lumbosacral joint shear force. Such exercises will only do harm and no good. The correct posture is that the lumbar spine is as straight as possible, the pelvis is neutral, and the abdominal muscles contract to bear the weight.

Support the plate for five minutes every day to improve the correct posture of the plate support.

1, put a yoga mat. Bend the elbow so that the forearm is close to the ground and the elbow and palm are flat on the ground.

Step on the ground with your feet. Keep the head, shoulders, back, crotch and ankles in the same plane.

3. Tighten the abdomen and buttocks. Look straight at the ground and keep breathing well.

Which muscles does the flat support exercise?

Plate support is mainly the exercise of core muscles, which is the primary core strength exercise. Plank can be used to train large muscle groups of the whole body, including deep muscle groups such as abdominal muscles, internal and external oblique muscles and medial thigh muscles.

Essentials of plate support action

1, elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.

2. If you want to increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart. Hands can be closed, and the hips should be properly raised for more than 75 seconds (because our hips will sink over time and we need to keep our hips, waist and legs straight). Keep your neck forward and exercise your neck.

The role of plate support exercise

Exercise core muscles, make you thinner and healthier, and stay away from low back pain. This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive. Plate support can reduce back injury, because it can strengthen muscles when doing plate support, so that it will not cause too much pressure on the spine and back, and it can also provide strong support for the back, especially the upper back area.