Flat support is very tiring, and many people insist on it for less than a minute. Many people often do flat support to exercise, and there are many ways to exercise and keep fit. Plate support is one of the most popular fitness exercises, so how to practice plate support without getting tired?

How to practice flat support without getting tired?

1. The practice of plate support varies from person to person. People who have never touched the flat bracket can reduce the difficulty. Kneeling posture, combined with use, can achieve the effect of exercise. Then increase the intensity according to the physical condition and feeling. The frequency of primary contact can be 15 seconds for each group, and two groups can be done at a time; Intermediate contact can take the frequency of 30 seconds in each group and do 3 groups at a time; Senior contacts can take the frequency of one minute per group, three or four groups at a time, or two or three groups of two minutes at a time.

2. Plate support is a kind of exercise to exercise the core muscle groups. Support focuses on shoulders, abdomen and buttocks, but muscle training is uneven. Because some muscles can't achieve the exercise effect through flat support, actions such as supine and hip lifting can be increased. It can also be combined with abdominal training and interspersed in several movements to increase abdominal muscle tension and improve abdominal exercise effect. When doing flat support, we should also cooperate with scientific and regular breathing methods.

Standard posture of plate support

Flat plate support standard posture prone flat plate support

Step 1: spread a yoga mat and do push-ups on the yoga mat as the initial action of practicing flat support.

Step 2: Bend the forearm downward and stick to the ground. Keep elbows and palms flat on the ground and toes slightly bent.

Step 3: straighten your body, tighten your abdomen, let your abdomen and navel feel stretched to your spine, and relax your neck and spine. Hold on until you can't hold on.

Transverse plate bracket

Step 1: Lie on the yoga mat on the left, with your feet together and your hands hanging naturally at your sides.

Step 2: Support your body with your left elbow, and make sure the following points when doing the action. Your left shoulder should be directly above your left elbow. Your right arm should be on your right. The left forearm is perpendicular to the body, and the fingers gently clench their fists to support the weight of the body.

Step 3: Tighten the abdomen and buttocks and lift the trunk. If you want to make a further challenge, you can lift your hips and torso until your left arm is straight and your right arm reaches the sky.

How long should the slab support last?

Two minutes! Retired military fitness instructor Dan John said that if you can't do a complete 120 second flat support continuously, there are only three possibilities: 1. Excessive excess fat on the body leads to excessive self-esteem. You need to consider reducing fat. 2. The core muscles are not strong enough and the body is not stable enough, which is prone to sports injuries and problems in the lower back of the spine. 3. The posture of the printing plate bracket is incorrect.

Therefore, for healthy people with a certain strength foundation at the core, it should be no problem to do two-minute flat support!

Fancy training supported by flat plate

1. You can lift one foot into the air.

You can raise a hand.

3. Raise one hand and one foot at the same time.