Compared with aerobic exercise such as jogging and brisk walking, the energy consumption of flat support is obviously insufficient. Only by long-term aerobic exercise and reducing energy intake can we fully consume fat. There is no scientific basis for achieving the goal of local fat reduction through local exercise. This kind of strength exercise supported by flat plate can improve the basal metabolic rate of human body, so it may be used as an auxiliary exercise to lose weight.

The key to flat support is to act in a standardized way, do what you can, and step by step. Beginners must master the strength. When the supporting action begins to deform, they should stop it in time and don't hug it hard. After mastering the essentials of action, they can gradually extend the time.

Can also be divided into 4~6 groups, each group practice for 20 ~ 30 seconds, the interval is not more than 20 seconds. It won't take long. Adults insist on 1 min or more, basically reaching the standard.

It should be reminded that many people are not standardized when doing flat support, for example, their hips are tilted upward or downward, their upper arms and forearms are not at vertical angles, their heads are tilted backward or forward excessively, and their bodies are skewed, which not only has a bad fitness effect, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line.

In addition, it is best to warm up 10 ~ 15 minutes before doing flat support. Middle-aged and elderly people can appropriately reduce the difficulty of movement, instead of landing on their knees and bending their calves back 90 degrees. People with lumbar disc herniation should do it under the guidance of a doctor to prevent aggravation.

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