Let's first look at what a standard flat bracket should do.
Function analysis of flat plate support
Plate support is a self-weight training action that has benefited a lot. It doesn't need any equipment, and it doesn't need a big venue. It can be trained anywhere.
When the plate is supported, the body should maintain a stable posture for a long time. At this time, the muscles of all parts are in isometric contraction for a long time. When isometric contraction, the muscle keeps a fixed length and does not contract, but it can produce very large muscle tension and consume a lot of capacity.
Isometric contraction can not only increase muscle strength, but also improve our muscle endurance and nerve recruitment ability, and strengthen our ability to control muscles, so it can bring different stimulation effects to muscles than isotonic contraction training.
Pay attention to the following points when doing flat support, which can improve the training effect and avoid damage to the body:
For friends who have not been specially trained, the general flat support lasts for about 30 seconds, and they will feel tired core muscles, trembling body or slightly sour back. At this time, you can stop the training of plate support and do the next set of training after rest.
Because the core muscles belong to hard-working muscles, their recovery ability is relatively strong, so leveling can be trained frequently and the speed of improvement will be faster. Generally, after a period of training, most people can easily reach the level of insisting on flat support for more than 2 minutes.
Next, let's take a look at which muscles can be exercised by flat support.
First, the core muscle group
Core muscles include our diaphragm, abdominal muscles, pelvic floor muscles and erector spinae-based lower back muscles. These muscles wrap our spine like barrels from six aspects, thus protecting the spine.
Core muscle group is divided into deep muscle group and external muscle group. When we inhale through the diaphragm, the deep muscles will expand outward, and the outer muscles will exert force to resist the expansion of the deep muscles, thus establishing a strong abdominal pressure, thus avoiding the direct action of external forces on the spine.
We need to keep our bodies in a straight line when doing flat support. At this time, we need to keep the core muscles in isometric contraction state, connecting the upper body and the lower body, so that the body becomes a whole.
Therefore, flat support can be said to be an excellent core muscle group training action, which can improve our core muscle group's ability to establish abdominal pressure and enhance the overall core strength, especially for the core deep muscle group that is difficult to train.
Regular plate support training can also strengthen the compound training action ability that requires core strength, such as squat, hard pull and power lift, and improve sports performance.
Second, the lower trapezius and rhomboid muscles.
When we do plate support, we need to keep the scapula sinking for a long time to avoid the compensatory participation of deltoid toe and upper trapezius muscle.
However, the sinking and clamping of the scapula requires the continuous contraction of our middle and lower trapezius and rhomboid muscles, which can play a good training role for these two fast muscles.
But these two muscles are difficult to exercise at ordinary times. Strengthening the middle and lower trapezius and rhomboid muscles can help us better control the scapula, avoid the occurrence of bad posture such as round shoulder and wing scapula, and improve the health of shoulder and neck.
Third, erector spinae and multifidus.
Erector spinae and multifidus are muscles wrapped on both sides of the spine, among which multifidus belongs to a small muscle group. These two muscles help us to stabilize the spine and help the spine bend in daily life.
Part of erector spinae will participate in the strength of core muscles, but the whole erector spinae needs to be kept in a tight state in the training of plate support to keep the spine in a neutral position.
Plate support can improve the muscle level of erector spinae and multifidus, thus strengthening our daily spinal protection.
Four, hip muscles and leg muscles
When we do flat support, we should tighten our legs and clamp the gluteus maximus at the same time, which will stimulate the muscles of the buttocks and legs. Moreover, because the stretching length of the legs is the same, there is no flexion and extension of the knee joint and hip joint, which will have a better stimulation effect on the small muscle groups that are difficult to train in the hips and legs.
Clamping the gluteus maximus can also help our pelvic floor muscles to exert their strength better. The exercise of pelvic floor muscles can improve the reproductive system of both men and women, and it is also a part that is not usually exercised.
abstract
Plate support can exercise a large part of our muscles, which is a highly profitable action.
I suggest to arrange the flat support at the end of each training plan, and do 2-4 sets of flat support, which can not only help us improve our core strength, but also will not affect the effect of other training movements.
We can also do flat support on yoga balls, Bosu balls, trx and other instruments. In an unbalanced state, the muscles in all parts of our body need to constantly resist the force in the uncertain direction, so as to have better training effect.
Almost all core muscle groups such as abdomen, lower back and buttocks. The function of flat support is only isometric contraction of muscles, which can improve stability and muscle endurance. It is not helpful for muscle strength and explosive power.
Plate support belongs to static fitness exercise, and it belongs to isometric contraction according to the category of muscle contraction. The essence of this kind of movement is that although the muscles are exerting force, the length of the muscles remains unchanged, and the form of movement is to maintain a constant static action. The intensity of the movement supported by the flat plate is measured by the length of time.
Because when the flat plate is supported, it is only supported by elbows and soles, and the rest of the body is in a suspended state, in order to maintain this suspended state, many muscle groups of its body will participate in coordinating efforts. It mainly targets at abdominal muscles (rectus abdominis, transverse abdominis and oblique abdominis), and also stimulates erector spinae, gluteus maximus and gluteus minimus, biceps femoris and rectus femoris of the back.
Plate support is also called posture to improve core strength, because it is related to the concentrated stimulation of waist and abdomen muscles. However, as an in-depth exercise of fitness, the posture of plate support is limited, which can not further broaden and strengthen muscle strength, and is generally not used as a common item in advanced muscle training.
Therefore, when practicing bodybuilding and muscles, static movements are used as coordination or auxiliary movements of dynamic movements, and flat support is no exception. Exercising abdominal muscles or core strength requires some intensive training actions, such as abdominal curl, supine leg lift and other pad movements, as well as hanging abdominal curl and straight leg abdomen on the training bar, in order to better stimulate muscle groups in depth.
Where can I practice flat support?
1, exercise leg muscles: including quadriceps femoris and biceps femoris.
There is a quadriceps in front of the thigh and a biceps in the back. The quadriceps femoris is one of the largest and most beneficial muscles in human body. To make thighs strong, you can often practice plate support training. The main function of biceps femoris is to bend the calf backwards. We need these muscles when running and walking.
2, exercise back muscles, mainly erector spinae.
Erector spinae of the back and waist are connected together, and they are the long muscles behind the spine, which are located in the sulcus on both sides of the spine, with three on the left and three on the right. Both sides of erector spinae contract at the same time, which can make the spine stretch backward, which is an important structure to maintain the upright posture of human body.
3. Exercise gluteal muscles: including gluteus maximus, gluteus medius and gluteus minimus, among which gluteus minimus is the deep muscle.
The gluteus maximus mainly stretches backward and rotates the thigh outward, the gluteus medius helps stabilize the pelvis, and gluteus minimus keeps his trunk upright when walking.
4. Exercise arm muscles: including deltoid, biceps brachii and triceps brachii.
Practicing deltoid muscle well can increase shoulder width, triceps brachii controls arm straightening and bending, and biceps brachii has obvious electromyography effect when palm leans forward and elbow bends.
5. Exercise core muscles: including transverse abdominis, pelvic floor muscles and lower back muscles.
Regular practice of flat support can enhance the muscle endurance of core muscles and develop "eight-pack abdominal muscles", which is recognized as the most effective way to exercise core muscles.
So what are the essentials of tablet support?
1. Prepare a yoga mat and take the push-up posture as the initial action. Push-ups, as the initial movement, are the simplest initial posture for practicing flat support.
2. The forearms are bent down and close to the ground, and the elbows and fingers are flat on the ground. Tighten your palms and put them directly under your shoulders.
3, toes can be slightly bent, tightening the abdomen, so that the abdomen and navel have the feeling of stretching to the spine.
4. Keep your body straight, but keep your neck and spine relaxed. Think of yourself as a board, so that you will be as straight as an arrow.
5. Keep the flat plate supporting this posture until you feel unable to support it (or feel your body sweating slightly).
Although the action of flat support is simple, the effect is amazing, and it is also the easiest to feel tired. We must stick to it.
I hope it helps you.
Exercise the stability of core muscles.
Exercise core muscles
The core muscles include transverse abdominis, pelvic floor muscles and lower back muscles.
Located in the front and back of the abdomen and surrounded by the body, it is an important muscle group responsible for protecting the stability of the spine. Regular practice of flat support can enhance the muscle endurance of core muscles and develop "eight-pack abdominal muscles", which is recognized as the most effective way to exercise core muscles.
Other core muscle group exercises
Many classic movements, such as hard pull, squat, push-ups, handstands, pull-ups, sit-ups, hanging legs and so on, will exercise the core muscles.
Exercise leg muscles
Leg muscles include quadriceps femoris and biceps femoris.
There is a quadriceps in front of the thigh and a biceps in the back. The quadriceps femoris is one of the largest and most beneficial muscles in human body. To make thighs strong, you can often practice plate support training. The main function of biceps femoris is to bend the calf backwards. We need these muscles when running and walking.
Other exercises to exercise leg muscles
Barbell neck squat, barbell front squat, shoulder squat, leg lift, dumbbell prone leg flexion, straight leg hard pull, etc. Can exercise leg muscles.
Exercise your back muscles.
The flat support is mainly to exercise erector spinae.
Erector spinae of the back and waist are connected together, and they are the long muscles behind the spine, which are located in the sulcus on both sides of the spine, with three on the left and three on the right. Both sides of erector spinae contract at the same time, which can make the spine stretch backward. It is an important structure to maintain the upright posture of human body, so it is also called vertical trunk muscle.
Others practice erector spinae sports.
Back flexion and extension, supine from both ends, flexion and hard pull, leg flexion and downward bending.
Exercise hip muscles
Gluteal muscles include gluteus maximus, gluteus medius and gluteus minimus, among which gluteus minimus is the deep muscle.
The gluteus maximus mainly stretches backward and rotates the thigh outward, the gluteus medius helps stabilize the pelvis, and gluteus minimus keeps his trunk upright when walking.
Basically, most of the body has been exercised, especially the core muscles.
Core. Mainly the abdomen. Be sure to tighten the core, otherwise it is easy to have low back pain.