How long do women do flat support every day? The standard training requirement is to keep each group for 60 seconds. If you have good muscle endurance, you can challenge for a longer time, but it usually takes 2-4 minutes. Train 4 groups at a time, and the interval between groups should not exceed 20 seconds.
Step by step, increase the amount of exercise: if your muscle strength is weak and you can't practice for 2 minutes at once, you can start with the goal of 30 seconds at a time, gradually increase it to 40 seconds, 50 seconds ... and extend it by 65,438+00 seconds every few days.
Plate support does not belong to aerobic exercise, but belongs to static resistance exercise, so it is not necessary to follow the rule that aerobic exercise must be exercised for more than half an hour to exert its effect. If you can persist, you can accumulate 2-4 minutes of practice every day.
The method of supporting stovepipe with flat plate is kick back.
The elbow is supported by a flat plate, and the abdomen is tightened inward, keeping parallel to the pelvis, and trying not to sag or protrude. Lift your left foot, bend your knees upward and keep your feet in the direction of the ceiling. Don't twist the pelvis, but keep it parallel. Try not to move your waist and pelvis during exercise. Lift your left foot up and pay attention to the range of motion. Focus on your hips and hamstrings. Repeat this action 8- 10 times, and then switch legs to continue. Each leg can do 2 groups.
Leg lift
Press the fitness ball with your lower abdomen, support it with your hands when you walk forward on the ground, then slowly move the ball from the position of your lower abdomen to the position of your lower leg, support your hands on the ground, keep your elbows inward, and then tighten your abdomen hard while keeping your spine vertical and stable. This action is repeated 10 times, and one leg is changed for every three groups.
Benefits of plate support 1. Strengthen core muscles and improve athletic ability.
Plate support mainly exercises core muscles, including transverse abdominis, oblique abdominis, rectus abdominis and gluteus. By doing flat support, you can strengthen these muscles. When these muscles are strengthened, you will find that your athletic ability has been improved. Strengthening the transverse abdominis allows you to lift more weight.
Strengthening rectus abdominis can make you jump higher.
Strengthening the abdominal oblique muscles can improve your ability to stabilize lateral bending and twisting.
Strengthening hip muscles can make your back stronger and your figure more symmetrical.
2. Reduce the risk of back and spine injuries.
Doing flat support can strengthen and consolidate your muscles and ensure that there is not too much pressure on your spine and back. According to the American Sports Association, flat support can not only reduce back pain, but also provide strong support for your back, especially the upper back.