1, the action should be standard in place. It is incorrect to keep the hips in a straight line with the waist and legs, tilt the hips upward or downward, make the upper arms and forearms not at a vertical angle, bend the head backward or forward excessively, and skew the body. Improper movements not only greatly reduce the quality of exercise, but also damage the lumbar spine in the long run. In addition, special attention should be paid to the balance of muscles on both sides to avoid scoliosis when supporting the side plate.

2. Breathe evenly through your nose. Due to the increase of abdominal pressure during plate support, blood pressure may increase for a short time. So don't hold your breath during exercise, breathe evenly through your nose, keep your blood pressure stable, and reduce the occurrence of cardiovascular accidents.

Extended data:

Precautions:

The longer the plate is supported, the easier it is to deform, such as hips turning up or sinking, upper arms and forearms not at a vertical angle, head leaning back or leaning forward excessively, and body askew. These irregular movements may cause cervical or lumbar injuries. The longer the time, the more serious the injuries, which will not only have no fitness effect, but also cause harm to the body.

When doing flat support daily, it should be standardized and step by step. On the premise of maintaining the standard posture, each group can do it for 30~60 seconds. In the meantime, if the supporting action begins to deform, it should be stopped in time. You can rest for 30 seconds in the middle of each group and do 4~6 groups every day to achieve the purpose of exercise. It should be noted that the elderly and obese people are not suitable for this sport.

People's Network-Flat support, action standard does not hurt the waist