When is the best plate support?
The slab support is best completed 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.
Precautions for plate support
When doing flat 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.
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.
Harm of improper posture of flat plate support
When doing flat support, the movements are not up to standard, such as hips up or down, head leaning back or forward excessively, and body askew, which not only has a bad fitness effect, but also may cause damage to cervical or lumbar vertebrae. If you do flat support for a long time, stop immediately if you hear the sound of joints. If we persist, it will easily lead to facet dislocation and local muscle spasm.