Advantages of flat plate support
1, can slim down and shape a beautiful figure.
You know, long-term adherence to flat support can exercise abdominal muscles, neck muscles, back muscles and gluteal muscles. When doing flat support, you need to consume a lot of physical strength, and your abdomen is in a tense state. This process can effectively consume abdominal fat, reduce belly and exercise abdominal muscles.
In fact, during the whole flat support process, the abdomen, neck, back and buttocks are in a tight state, which can strengthen muscles, help train muscles to shape, reduce obesity, make girls look beautiful and have obvious lines. Especially the buttocks, when the muscles of the buttocks are strengthened, a sexy ass can be formed.
2. Reduce the chance of back disease.
In the impression of most boys, girls usually have weak back strength, especially thin waist, and some girls do. Weak back strength will increase the chance of back and spine injuries. However, adhering to the flat support can effectively enhance the muscle strength of the back and improve the impact resistance of the back. At the same time, it can also train waist strength, enhance waist strength and improve the stability of the waist. Doing flat support can also improve some symptoms of back pain.
3. Correct the wrong posture of the body
In normal times, many girls bend over for a long time, which often causes backache, neck pain, etc., and they will involuntarily hunch and bend over when walking. If you do flat support for a long time, you can improve this situation, because flat support can exercise your muscle groups, strengthen the strength of your back, neck and legs, improve the stability and balance of your body when you walk or stand, and help you maintain the correct standing and sitting posture.
4. Help you adjust your status
The advantage of exercise is that it can not only keep you healthy, but also relax your brain. When doing flat support, people's nerves are in a tight state. When you finish, your nerves are relaxed, and the whole person feels like a negative release, which can relieve the pressure of your whole day's work and study and help you restore a happy mood.
Flat support is not difficult for many people, and anyone who is interested can do it because its action is relatively simple.
Usually at home or other suitable places, prepare a yoga mat first, then do a prone position, bend your elbows and support them on the yoga mat, put your feet straight on the yoga mat, let your body leave the ground, and support your weight with your toes and forearms; Keep the abdominal muscles and pelvic floor muscles in a tight state, and at the same time straighten your trunk and look at the ground in front. Pay attention to the crotch, head, shoulders, hips and legs should be on the same plane, and breathing should be even and rhythmic. If you can keep training, there must be many benefits.
How to do the flat support?
The action of plate support is very simple, because it has only one action. Everybody straighten up, and then enter the push-up position. At this time, the forearm is used to support the body, and then the center of gravity of the body is placed on the toes and forearm, and finally it can be maintained for as long as possible.
Plate support is an instrument-free exercise, which is simpler than general aerobics and mainly exercises the core muscles of the abdomen. This is a consumptive way to lose weight. Generally, the first time you insist on it for about a minute, you will tremble all over. You can stick to it as much as possible, and then stick to it for a few more minutes every day than the day before. This will continue to strengthen, and you can exercise a flat abdomen in a month.
Little knowledge of plate support
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 should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
Who is not suitable for flat support?
1. People with severe scoliosis, acute lumbar disc herniation and osteoporosis are not recommended to be supported by steel plates because their bones and muscles are not up to standard. However, steel plate support can correct mild scoliosis and can also be used as a restorative exercise in the later stage of lumbar disc herniation.
2. It is not recommended for middle-aged and elderly people over 45 years old to do flat support, but anyone who insists on long-term exercise and has excellent physical fitness can do it. Locke, who is over 60 years old, is an example. Because of the pressure on blood vessels, patients with cardiovascular diseases are not recommended to do this kind of exercise.
3. Because of the large amount of muscle exercise in waist and abdomen, it is not recommended for pregnant women to carry out flat support.