Introduction: Sitting for a long time leads to constipation and enlarged buttocks, which makes many women very upset. In view of this problem, it is suggested that MM can try to do flat support, which can not only shape the body, but also effectively alleviate the sub-health of the body.

The stronger the plate support, the stronger the transverse abdominis muscle.

The flat support movement is deeply loved by people. I'm afraid it's mainly about "being thin". Online heat transmission often exercises this movement, which can exercise core muscles and make people thinner and healthier. Li Qingwen, Ph.D., Department of Health and Sports Science, Tianjin Institute of Physical Education, explained that flat support is one of the most commonly used methods to train core muscle strength, mainly to exercise human transverse abdominis. Among the core muscles, transverse abdominis is not responsible for bearing, but plays a stabilizing role.

So, where does transverse abdominis grow? Specifically, the transverse abdominis muscle is located in the deepest part of the abdomen, which is a kind of transverse muscle deep in the abdomen. It straddles our waist and abdomen like a belt. Although there are many actions to exercise abdominal muscles, there are few actions to exercise transverse abdominal muscles. Flat support can be said to be very good and the simplest training.

It is actually healthier to make a flat plastic waist.

"From the perspective of sports medicine, flat support can not only shape the waist and abdomen lines, but more importantly, it can achieve stability with the multifidus behind the waist, which can make the body more balanced and better protect the lumbar spine." Li Qingwen said that the stabilizing effect of transverse abdominis muscle on human body makes its value not limited to thin waist. As the main core muscles of trunk, transverse abdominis muscle and multifidus muscle beside spine play a key role in the stability of the body. When they are strong, the lumbar spine will be strongly supported and many injuries will be avoided. People who sit in the office for a long time often feel backache, which is why they don't feel backache after regular exercise of transverse abdominis.

According to the reporter, in physical therapy, "deep muscle protection of lumbar spine" is a brand-new and revolutionary concept. Many clinical studies have found that strengthening the exercise of transverse abdominis muscle can reduce the recurrence rate of low back pain and reduce the dosage of painkillers. Some women who feel "waist broken" after childbirth have been obviously relieved of back pain after regular exercise of transverse abdominal muscles.

The action is meaningful, but the interval is invalid.

To do flat support, the practitioner is required to keep prone, with elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders and hips on the same plane, abdominal muscles tightened, and eyes squinted at the ground ahead.

But there are also some important points to remember. Li Qingwen said that when you do it, you can train several groups every day according to your physical condition, and the duration of each group varies from person to person. However, the interval between groups should not exceed 20 seconds, otherwise better results will not be achieved.

At the same time, she stressed that flat support is strength training, and the statement that "practicing flat support for a few minutes every day will have a miraculous effect on weight loss" is somewhat exaggerated. If you want to lose weight or lose weight, you should also cooperate with systemic aerobic exercise, such as jogging, aerobics, cycling and so on.

Hypertension is not suitable, and chronic diseases should be treated by a doctor.

The advantage of flat support is that it is suitable for all ages and is not limited by time and space. I want to practice everywhere. However, Li Qingwen finally warned that this kind of exercise is not suitable for patients with hypertension. If you have a chronic disease, it is best to communicate with your doctor before exercise or under the guidance of a doctor to prevent the illness from getting worse.