You can't fish for three days and dry the net for two days, so you should arrange the practice time reasonably. The first week: practice for 20 minutes every morning and evening, 4 times in each group, each time 1 minute; The second week: practice for 30 minutes every morning and evening, 4 times in each group, and insist on 1-2 minutes each time; The third week: practice for 40 minutes every morning and evening, 4 times in each group, 2 minutes each time; Of course, the correct plate support can't look up, can't bend over, and don't pout. Beginners can ask others to correct their actions if they are not sure.

But if you have shoulder pain, back pain and elbow pain, it's easy to break things with flat support. You'd better try wearing a waist protector. For athletes whose back pain has affected their activities, it is very important to do a good job in waist care, otherwise the injury to the waist will be long-term. Therefore, when doing flat support, it is really important to have standard movements.