"One action allows you to have 6 abdominal muscles!"

"You can lose weight by sticking to this action, and lose XX A Jin month!"

Do friends feel familiar? ! The above are the titles or descriptions used by various media to introduce flat support. In recent years, a simple and easy action has been highly praised by abdominal muscle pursuers, dieters, office workers and many fitness whites.

However, is the flat support really so magical?

Who successfully lost weight by doing flat support?

Who trained 8 abdominal muscles with flat support?

Keep the change. Huohuojun clearly told everyone that there must be no one!

In this issue, Huohuojun will "tear" the flat support and pull this action down the altar!

Does flat support really have slimming effect?

All the functions and expected effects of sports should be explored from the nature of their actions. First of all, put aside the force method and action essentials of flat support, and analyze it only from the perspective of slimming and reducing fat.

If you want to lose weight and fat, you must first follow a basic formula for reducing fat: consumption is greater than intake. Secondly, when choosing exercise mode, try to choose aerobic exercise, keep fat-reducing heart rate, and make the body more inclined to provide energy with fat. Finally, you need to keep aerobic exercise for more than 30 minutes to ensure the necessary total consumption.

Now let's analyze the motion mode of flat support. I believe that many small partners who have practiced flat support have experienced it. At first, they felt relaxed. Over time, they will feel their hearts beating faster and sweat seeping from their heads. Until I was covered in big men and shivering, I couldn't hold on any longer.

Because everyone's physique is different, the strength of core muscles is also different, so sooner or later there will be a phenomenon of faster heart rate, and the ability to maintain heart rate stability is strong or weak. Finally, it takes different time to reach the state of being covered by big men. Generally speaking, there is a certain basis for exercising for more than 2 minutes, and more than 5 minutes is definitely above the average. Of course, there are some animals in the world that can be supported on a flat plate for several hours. 20 1 June 15 Mao Weidong, the special police corps of Beijing Public Security Bureau, successfully won the Guinness World Record with 8 hours 0 1 minute 01second.

Then the question is coming. In the plank exercise mode, first of all, has the fat-reducing heart rate been achieved? Secondly, did you keep enough exercise time while reducing your fat heart rate?

For people with poor physical fitness (most people who want to lose weight belong to this category), it is easy to meet the demand of fat-reducing heart rate by doing plank, but because of their average physical exercise ability and poor core strength, they cannot continue to adhere to it soon after reaching the fat-reducing heart rate. Someone said, "Then do it in groups!" Ok, if your group's level is one minute and 40 seconds is within the range of fat-reducing heart rate, how many groups do you need to do to achieve the total calories burned? Plus the interval between groups, a * * *, how long does it take? In this way, plank, which is famous for its convenience, time-saving and labor-saving, can effectively reduce fat. Not in the face?

For players with high physical requirements, such as masters who can keep plank 10 minutes, can 3~4 groups of plank be done every day to complete the fat reduction plan? Unfortunately, the answer isno. High-level plank enthusiasts spend the first 80% of their time doing plank, which means that their heart rate is too low because they have not reached the appropriate intensity of fat-reducing exercise during this time. For the master, if you reach the level of fat-reducing heart rate, it is not far from "persistence".

An obvious physical improvement through exercise is the same intensity of exercise, and the required heart rate level is getting lower and lower when it is completed. Just like before exercise, you are as tired as a dead dog when you run1000 m. After a period of exercise, even if you run 1000m for a small warm-up, your body will only have a slight fever, and the same resting heart rate will be lower and lower until it approaches a fixed value. So it is a paradox to use plank to reduce fat. The time to reach the exercise intensity cannot be guaranteed, but neither can it be guaranteed.

Can the flat support really develop the desired abdominal muscles and vest line?

Similarly, we should start with the essence of abdominal muscles and vest line. If you want to present charming abdominal muscles or vest lines, you need two conditions. One is that you have developed rectus abdominis, and the other is that you have a low enough body fat rate. The problem of reducing fat has just been discussed. Now let's discuss plank's muscle gain.

From the above picture, we can find that plank has basically exercised most of the muscles in the front of the human body. Narrowing the scope to the waist and abdomen, it seems that plank's exercise is really comprehensive. Indeed, plank is very comprehensive for the cluster stimulation of the front of the body. However, we must be clear that plank is a muscle endurance exercise, not a simple strength training.

As we all know, when we do plank, we always measure it by the length of time. When we do belly roll, the unit of measurement is number, and after advanced, we roll our bellies with barbells, and the unit of measurement is weight and times. Therefore, as a simple muscle strength training, the direct result of exercise is that the cross-sectional area of muscle becomes larger, while as a muscle endurance training, the external shape of muscle is not so obvious. In other words, if you want to have large abdominal muscles and vest lines, it is more important to close your abdomen and lift your legs.

(The key to abdominal muscle presentation is heavy weight and anti-roll)

At the same time, muscle endurance training is more for the deep muscle groups in the corresponding parts, such as plank, and more for the deep transverse abdominal muscles, rather than the rectus abdominis visible to the naked eye. It is definitely not a good way to practice abdominal muscles and vest line with wooden boards. As for plank's ability to practice back muscles and ass, that's even more nonsense!

Is the flat bracket really useless?

Huohuojun vomited so much? Does plank really have no advantages at all?

Although it is not said that you can lose fat and train abdominal muscles, it is really good exercise for ordinary sports lovers! As long as you shed the magic packaging, it will definitely help to practice from time to time.

As mentioned above, plank is very good at core endurance exercise of waist and abdomen. Waist and abdomen are the key hinge connecting upper body and lower body. When we do a lot of movements, we should have bottom-up power transmission. If your waist and abdomen core strength is good, you will have better sports performance. For example, squats in strength training, running and cycling in aerobic training, and basketball and badminton in competitive sports all need very good core strength transmission. If your running posture has been problematic, and even your joint ligaments will be damaged, it is absolutely helpful to do some plank regularly.

At the same time, regular board training can effectively protect the lumbar spine and hip joint, which is a very good exercise for office workers who often maintain a sedentary posture in modern cities. The core strength is strengthened, and the brain will also weaken the signal of fat production in the waist to protect the lumbar spine and hip joint, which is very effective in inhibiting abdominal fat accumulation!

Shaping the body is all-round. The human body has more than 200 bones and more than 600 muscles. Don't imagine that one action can achieve all the desired exercise effects. All athletes with great figure have to undergo all-round training. Only through comprehensive exercise and unremitting persistence can we succeed!