Many fitness people start with flat support. It seems to be a relatively simple action, but it is not easy to do. Many people know something about the movement of flat support, but they can't master its essentials well in the training process, and improper training sometimes happens. So what should the plate support do? Follow this article study.

Plate support training action

1. First, the elbow is perpendicular to the ground, and then the support point is directly below the shoulder, and be careful not to tilt;

2. Then, keep your eyes on the ground and keep your neck in a natural straight state to avoid damage caused by neck borrowing;

3. In the process of training, you can ensure that your shoulders, hips, knees and ankles are on the same level and straight line through your own feelings or with the help of some external equipment, such as mirrors, so that you don't have to borrow or collapse;

4, the feet are in a state of close together, and then clamp the inside of the leg to keep the muscles tense and make the leg straight and clamped;

5. When practicing, you should put most of your consciousness on your abdomen, so as to achieve better training effect.

It is best to do several sets of flat support.

1. Beginners: If you are new to the flat support, you can try to train two groups at a time, each group 15 seconds, and then each group should not practice for more than 20 seconds, which can effectively highlight the effect of practice. If you find it difficult, you can take a kneeling position and achieve good training results.

2. Intermediate practitioners: Intermediate practitioners can basically master the essentials of action. It is suggested to train 3 groups at a time, and each group should keep the frequency of 30 seconds. The interval between groups should not exceed 30 seconds.

3. Advanced practitioners: Advanced practitioners should have a strong understanding of training movements. At this time, you can strengthen your training strength according to your own quality, and carry out 3-4 groups of flat support at a time, and the support intensity of each group should reach a frequency of one minute. They can also do 2-3 groups at a time, each for two minutes, so that the training intensity can be increased every once in a while and good training results can be achieved.

The above is the sharing of how to do flat support in this paper, and the daily training of flat support is analyzed. I hope this article can help you better understand the plate support and make the training more effective.