1, what is the correct posture of plate support?
The flat plate supports the strength of exercising waist and abdominal muscles. In other words, it is compound practice. Mainly to enhance the stability and balance of the waist, abdomen and back, rather than increasing muscle fibers.
With proper flat support, people's head, shoulders, back, buttocks and legs are all on the same plane, "like a steel plate", and the muscles of waist, abdomen and buttocks work collectively. To maintain this flat state, you can choose the difficulty of kneeling on the ground, or the difficulty of tightening your knees and landing on your toes. But be sure to pay attention to the plane of the back, shoulders and hips, as well as the force of the waist and abdomen.
2. What is flat support?
Plate support is a kind of exercise to balance and reduce the weight of abdominal core muscles. In yoga, flat support is often one of the actions of Japanese worship, or the connecting pose of flowing yoga. At the same time, plate support is also a classic movement in Pilates. Of course, you can also practice the semitone as a separate movement. There are two main types of flat support, one is prone flat support, which requires arms to support the body, and the other is side flat support.
3. How to practice flat support?
3. 1, prone plate support
Prepare a yoga mat. Take the push-up posture as the initial action. Push-ups, as the initial movement, are the simplest initial posture for practicing flat support.
The forearm bends downward and clings to the ground. At this point, your elbows and fingers are flat on the ground. The palms should be tightened and placed directly under the shoulders. Toes can be slightly bent, tightening the abdomen, so that the abdomen and navel have the feeling of stretching to the spine.
Keep your body straight, but keep your neck and spine relaxed. Imagine you are a board, so you will be as straight as an arrow. Tighten the abdomen and buttocks. These are the two main muscle groups in exercise. Keep the flat plate supporting this posture until you feel unable to support it (or feel your body sweating slightly).
Keep your eyes on the ground ahead and be careful not to lift your back. Your body should always be in a straight line from head to toe.
3.2, side plate support
Lie on your side on the yoga mat, with your legs together and your hands attached to your sides naturally. Support your body with your left elbow. Make sure to do the following when doing the action: your left shoulder should be directly above your left elbow. Your right arm should be on your right. The left forearm is perpendicular to the body, and the fingers gently clench their fists to support the weight of the body.
Tighten the abdomen and buttocks and lift the trunk. If you want to do further challenges, you can lift your hips and torso until your left arm is straight. Keep your elbows off the ground, and then support yourself with your hands. Then put your right arm into the sky.
What are the benefits of flat support?
1, exercise muscle groups
The flat support action looks simple, but it can make the muscle groups such as back, abdomen, lower back and buttocks and the core muscle groups such as adductor and diaphragm get corresponding exercise, which consumes a lot of physical energy during the exercise.
Step 2 shape body lines
Plate support can not only exercise the core muscles, but also shape the lines of waist, abdomen and buttocks, so that the lumbar and cervical vertebrae can temporarily release pressure, and more importantly, it can help maintain the balance of scapula and make the back lines more attractive.
Step 3 burn fat
Flat plate support seems simple, but in fact it takes a lot of energy. Can exercise rectus abdominis, transverse abdominis and muscles of legs, back and buttocks. If you feel bored, you can also combine other aerobic exercises, such as cycling and running, which can better improve people's basal metabolic rate and promote local fat burning.
What should I pay attention to when doing flat support?
The focus of plate support is to act in a standardized way, do what you can, and step by step. Beginners must master the strength. When the supporting movements begin to deform, they must stop in time. Don't insist. After mastering the essentials of action, they might as well gradually extend the time. It can also be divided into four or six training groups, each group can practice for 20 to 30 seconds, and the interval should not exceed 20 seconds. It won't take long. Generally speaking, adults can persist for more than 60 seconds.
Be sure to keep your hips and waist and legs in line. In addition, it is best to preheat the tray for ten to fifteen minutes before serving. Middle-aged and elderly people may wish to reduce the difficulty of movement appropriately, and change to the knee joint landing, and the calf is bent 90. If there is lumbar disc herniation, it is best to do it under the guidance of a doctor to avoid aggravation.
Flat support looks simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise.
People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise. In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as flat support, belly rolling and sit-ups.