How long does it take for girls to support the platform? Generally, the lower limit of the support platform for girls is 50 seconds, and that for boys is 1 minute. Of course, the minimum time for side plate support will be less, 30 seconds for boys and 0/0 to 20 seconds for girls. If it is less than the above time, it may be that abdominal strength is weak. It is suggested to strengthen abdominal strength appropriately. For example, you can do leg press, cycling, sit-ups and other exercises to exercise abdominal strength according to your schedule. In fact, walking and climbing stairs is also a natural exercise for your waist and abdomen muscles.
The key to plate support is not the length of time. In fact, don't care too much about time when practicing flat support. The length of time is not important, but the accuracy of the action is the most important.
If fatigue causes movement deformation, it should be stopped immediately. Most bodybuilders need safe and effective exercise, and long-term persistence is correct. If you don't exercise properly, it will easily cause problems such as muscle strain and elevated blood pressure.
Of course, if the movements are considered to be standard and acceptable to the body, it is naturally better to do more flat support.
How long do women do flat support every day? The standard training requirement is to keep each group for 60 seconds. If you have good muscle endurance, you can challenge for a longer time, but it usually takes 2-4 minutes. Train 4 groups at a time, and the interval between groups should not exceed 20 seconds.
Step by step increase the amount of exercise: If your muscle strength is weak and you can't practice for 2 minutes at once, you can start with the goal of 30 seconds at a time, gradually increase it to 40 seconds, and extend it by 65,438+00 seconds every few days for 50 seconds.
Plate support does not belong to aerobic exercise, but belongs to static resistance exercise, so it is not necessary to follow the rule that aerobic exercise must be exercised for more than half an hour to exert its effect. If you can persist, you can accumulate 2-4 minutes of practice every day.
Benefits of plate support 1. Strengthen core muscles and improve athletic ability.
Plate support mainly exercises core muscles, including transverse abdominis, oblique abdominis, rectus abdominis and gluteus. By doing flat support, you can strengthen these muscles. When these muscles are strengthened, you will find that your athletic ability has been improved. Strengthening the transverse abdominis allows you to lift more weight.
Strengthening rectus abdominis can make you jump higher.
Strengthening the abdominal oblique muscles can improve your ability to stabilize lateral bending and twisting.
Strengthening hip muscles can make your back stronger and your figure more symmetrical.
2. Reduce the risk of back and spine injuries.
Doing flat support can strengthen and consolidate your muscles and ensure that there is not too much pressure on your spine and back. According to the American Sports Association, flat support can not only reduce back pain, but also provide strong support for your back, especially the upper back.
3. Improve the basal metabolic rate of the body.
Compared with other waist and abdomen exercises, flat support exercises can consume more calories. Such as sit-ups, sit-ups. If you can exercise regularly, they will burn calories even when you are sitting in front of the computer or sleeping.
4. Improve your body posture
Plate support exercises will improve your core muscles and greatly improve your standing posture and stable posture. Therefore, you can always maintain the correct sitting posture after a period of flat support practice. Because the core muscles have a far-reaching impact on the overall condition of the neck, shoulders, chest and back.
5. Improve your balance.
Here is an example. Before you practice flat support, you stand on one foot with your eyes closed, which may only take a few seconds. It's different to do flat support exercises for a period of time. Therefore, it can improve your balance.
6. You will become more flexible.
Flat support mainly exercises core muscles, but when you insist on doing this often, you will become more flexible. Because it will extend this advantage to other parts of the body, such as legs, hips, shoulders, back and so on. We must know that our bodies are a whole.
7. Adjust your mental state