Abdominal pain after flat support, flat support is a fitness program that many small partners will choose, but some small partners will have abdominal pain after flat support, so do you know why? Let's see why abdominal pain occurs after plate support!

Abdominal pain after plate support 1 People who hate sports generally feel particularly tired after doing a lot of activities, and the muscles in the human body will also produce lactic acid bacteria, which will make the body feel sore all over. People who exercise regularly will be in a state where they can release more pressure after doing fitness exercises, and their physical and mental development trends will be better. When doing sit-ups, you must choose the intensity of exercise according to your physical condition.

People who don't exercise regularly will feel abdominal pain after properly practicing flat support, which also proves that training has practical effects.

If it's back pain, it may be caused by your wrong training posture. Make a good adjustment, it is the abdominal force to maintain the balance of the human body, not the waist force.

If the wrist joint also hurts, you need to pay attention to whether the cushion is too thin or too hard, which will cause serious damage to the wrist joint and cause pain. The best training mat is IKU's flat support mat. Cushion thickness 15mm reduces the friction on the enemy's road surface, and of course the elbow pain will also be reduced.

What is the function of plate support?

Plate support can exercise transverse abdominal muscles reasonably and is recognized as one of the most effective ways to train core strength. Insist on exercising every day, so that a flat stomach can be seen again. Exercising core strength will make you thinner and healthier. This pose is the key to creating the waist, abdomen and hip wireframes. More importantly, it can help maintain the balance of the clavicle and make your back wireframe more beautiful and moving.

training method

Lie on your side, with your elbows bent and supported on the road, your shoulders and wrist joints bisecting the road vertically, and your feet stepping on the ground. When the human body leaves the road, the body is straight, the head, shoulders, spans and ankles are kept in the same plane, the abdominal muscles are tightened, the pelvic repair is tightened, the spine is raised, the eyes are on the road, and the symmetrical inhalation is maintained. 30 seconds for each group, 4 groups for each session, and the interval between groups should not exceed 20 seconds.

Upper plate type

Put your legs together on the road, put your hands behind your body, rest your fingertips on your legs, breathe, and make your body in a straight line, tighten your ass and maintain it hard. Breathe, slowly put down your ass, sit back on the road and release the pressure on your shoulders.

Inclined plate

At four o'clock, your knees are on the ground, your hands are just under your shoulders, your legs are straight back, and your feet are on the ground. Let the human body form a diagonal line, balance your hands with strength, gather your abdomen, waist and feet with strength, and keep inhaling many times.

Cat style

Breathe, bow your head and arch your back, gather your waist muscles, retract your coccyx, and let your latissimus dorsi stretch.

Inhale, hold your head up, hold your chest out, stop the inside of your ears with your shoulders, release the pressure, lower your waist, keep your left leg straight back, stretch your left leg upward, pull it to the muscles outside the thigh root, and tighten your ass.

Breathe, hold your chest and bow your head, bend your right knee, put your knee close to your forehead, gather your waist muscles, and train several times.

Abdominal pain after plate support. Does flat support hurt your waist?

Improper movements will hurt your waist.

The flat plate supports the waist, which has proper strength and will not hurt the waist. It can also help shape the waist and abdomen lines and protect the lumbar spine. However, improper movements, such as collapse above the waist, insufficient warm-up, too long practice time and improper exertion, will hurt the waist, so it is very important to master its standard posture.

In addition, it should be noted that people with lumbar injury, lumbar disc herniation and lumbar muscle strain are not suitable for this action.

Why does the flat bracket tremble?

1, lack of exercise

When doing flat support, the contraction of abdominal muscles is regular, and when the muscles are relatively static, they are elongated and contracted at the same time, so the training of nervous system is more than the training of muscle circumference.

However, many people usually lack exercise or exercise less, and their neural pathways are uncomfortable. The nervous system needs to call more muscle fibers to participate, and there will be jitter if the call is not in place.

2. Lack of muscle strength

Muscles will be in a state of tension and congestion through exercise. At this time, the blood will fill the muscle fibers again, making them feel swollen and oxidized at the same time.

However, some people's muscle strength is insufficient, muscle fibers do not reach that level, and the strength of plate support exceeds what they can bear. Therefore, blood will not be able to complete the oxidative metabolism in muscle tissue and the expansion cycle in muscle fiber well, because it provides insufficient muscle space, that is, it is not developed enough, so it will tremble involuntarily when supporting the plate.

3. Muscle strain

Excessive muscle tension, or muscle exertion reaching the current personal strength limit, will cause trembling, for example, some people are too nervous when doing flat support, and their arms are too hard.

3. How long does it usually take to support one tablet at a time?

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 is also a natural exercise for your waist and abdomen muscles.

The key to plate support is not the length of time. In fact, don't care too much about 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.

When will the tablet be supported?

The slab support is best completed between 2 pm and 5 pm.

Because the speed, endurance and strength of muscles are in the best condition during this period, if you carry out fitness exercise and sports training during this period, the effect will be better than other periods. However, because most people are working or studying during this period, there is no particularly strict restriction on the practice time of flat support. As long as the action specification is adopted, the desired effect can be achieved.

Advantages of flat plate support

1, reducing the probability of back and spine injuries. Plate support can enhance muscle movement without putting pressure on the spine and back. According to the American Sports Association, flat support can reduce back pain and make your back stronger, especially your upper body.

2. Strengthen core muscle groups and improve athletic ability.

After long-term persistence, you can exercise rectus abdominis, oblique abdominis, transverse abdominis, legs, back, buttocks and other muscle groups. Sports ability will be greatly improved, transverse abdominis muscle will be strengthened, strength will be stronger, rectus abdominis muscle will be strengthened, jumping ability will be stronger, oblique abdominis muscle will be strengthened, lateral bending and waist twisting ability will be stronger, hip muscles will be strengthened, and back lines will be more attractive.

3, improve the body's metabolic rate

If you insist on flat support exercise all the time, you will burn calories more easily than other abdominal exercises. Whether you are sleeping or sitting, they will automatically consume calories. Are you excited to hear that?