When is the best time to do flat support? Plate support is a very common fitness exercise in our daily life. It has a very good fitness effect and is deeply loved by people. Although flat support is a very healthy exercise, we should also pay attention to the methods. Let's see when flat support is the best.

When is the best plate support? 1 tray support is best done between 2 pm and 5 pm.

Because the speed, endurance and strength of muscles are in the best condition during this period, if you carry out fitness exercise and sports training during this period, the effect will be better than other periods. However, because most people are working or studying during this period, there is no particularly strict restriction on the practice time of flat support. As long as the action specification is adopted, the desired effect can be achieved.

How long does it take to practice flat support? Generally speaking, the time for girls to practice flat support is at least 50 seconds, and that for boys is at least 1 minute. It's best to stick to it for 2 minutes. If the time is too short, the muscle training effect is not obvious. On the premise of ensuring the correct posture, flat support has a very significant effect on the strength and stability of core muscles, and it can achieve the corresponding effect without long-term persistence.

How long is it appropriate to support the flat plate at a time?

For those who just started exercising, you can do two groups at a time, each group is about 15 seconds, and after adapting to the rhythm, you can do three groups at a time, each group is 30 seconds. If you can do three or four groups of flat support, each group lasts 1-2 minutes with an interval of 30 seconds, then the purpose of muscle training is achieved.

Precautions for plate support When doing plate support, it is best to practice once every two or three days, because muscle training takes time to repair and is not suitable for daily practice. And when training muscles, eat more high-protein foods and eat less foods with high fat and carbohydrate content.

What are the benefits of flat support?

1, exercise muscle groups

Regular plate support can exercise the muscles of the back, abdomen, lower back and buttocks, as well as the core muscles such as adductor and diaphragm. Doing plate support will consume a lot of physical strength.

Step 2 create lines

Flat plate support can exercise core muscles, create lines of abdomen, waist and buttocks, temporarily release part of the pressure of lumbar and cervical vertebrae, balance scapula and make the lines of back more attractive.

Step 3 burn fat

Flat support consumes a lot of physical strength and can shape perfect lines. If you cooperate with aerobic exercise such as cycling and running, you can improve your metabolic rate and burn more fat in your body.

When is the best plate support 2 1? In principle, it is best between 2 pm and 5 pm.

Because this period of the day is the time when the muscle speed, strength and endurance are in a relatively optimal state, if you carry out fitness exercise and sports training during this period, you will get better results.

At first, it was suggested that each movement should be divided into three groups, each group is small in number and feels tired, and the interval between each group is 1 minute. Gradually increase. The premise is that the movements must be standard, and the quality of each one must be pursued.

There is no strict time requirement.

The above is just the best suggested time, but to be honest, few people do sports at this time, and everyone is still studying or working at this time. Therefore, the specific exercise is regardless of time period. Choose to look at yourself completely. As long as you are willing to practice and strictly follow the essentials, you can get the effect you want. As long as it's not such an extreme time as midnight or early morning, any time is fine. There is no question whether the morning is suitable or the evening is suitable.

What are the benefits of flat support?

1, the spine is safer

Simple flat support can strengthen your muscles invisibly and provide strong support for your back.

Office workers who often sit for a long time will find that if they can be supported by a flat plate for a long time on a regular basis, the back pain that plagued them before will be alleviated or even disappeared.

2. Improvement of bad posture

Because of sedentary, many office workers have bad posture on their shoulders, chest and back, which makes your temperament completely absent.

Flat support can exercise the middle of your body, correct your neck, shoulders, chest and back, and play a key role in maintaining posture.

After sticking to the flat support, you will find that you don't need to stand as loose as a bell.

3, the balance force is improved

If you find it difficult to stand on one leg, it is because your core muscles are not strong enough to provide you with enough balance.

Standard action of flat plate support

1, about plate support

The flat plate supports the strength of the waist and abdominal muscles, which means that it is a compound exercise. Mainly to enhance the stability and balance of the waist, abdomen and back, rather than increasing muscle fibers.

2. About the correct posture

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.

3. About action exercises

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.

Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds. You can also exercise one group at a time until your body can't support it.

How long is it better to do flat support every day?

The answer is about 2 minutes at a time. That is to say, the time for practicing plate support every day is four times a day, and each time is 2~4 minutes. Under the condition of ensuring the correct posture, flat support has a very significant effect on the strength and stability of core muscles, and it can achieve the corresponding effect without long-term persistence.

Because flat support is not aerobic exercise, but static resistance exercise, it is not necessary to follow the law that aerobic exercise must be exercised for more than half an hour to play an effective role. Therefore, as an ordinary person who does not pursue the world record, but only wants to train the core strength, it is enough to exercise for about 2 minutes every day. In other words, doing it again will only make you more tired. You already have the fitness effect you want to achieve, there is no need to do it again. What's more, those who have no ability to do it by force will also have a bad influence.

Plate support is more difficult. Only a few people with strong athletic ability can achieve long-term static support through training. It is generally not easy to try for a long time. For example, after a period of flat support training, the lower back feels sore or even painful. At this time, the action should stop, and it is best to practice according to your physical condition.