Nowadays, many young people who love sports often do flat support. Flat support is a very popular fitness exercise. The fitness effect of flat support is very effective and the method is relatively simple. So is flat support useful for shaping or weight loss? What about long-term flat support?

Is flat support shaping or losing weight?

In fact, from the perspective of weight loss, flat support does not have to pursue the length of time. Because the main function of flat support is to increase muscle and shape, the weight loss effect is not good. The plank supporting action is single, which is static resistance movement. It does not have the characteristics of reducing fat and has great limitations in weight loss, so the elderly and obese people are not suitable for this sport.

In addition, compared with aerobic exercise such as cycling and swimming, the effect of plate support on weight loss is not good, and it is often only used as an auxiliary means to lose weight, so it is not appropriate to consider losing weight through plate support.

Long-term plate support

Practice plank support. You can't fish for three days and dry the net for two days. Practice time should be arranged reasonably.

The first week: practice for 20 minutes in the morning and evening, 4 times in each group, each time 1 minute;

The second week: practice 30 minutes in the morning and evening, 4 times in each group, each time 1-2 minutes;

The third week: practice 40 minutes in the morning and evening, 4 times in each group, 2 minutes each time;

Action standard

People with good waist strength and strong core strength will support the plate for a longer time. Beginners don't need to ask for long. Challengers should grasp the time and do static exercises under correct movements.

Action essentials: Don't droop your waist and keep your back in a straight line, so that you can exercise your abdominal muscles well and reduce the pressure on your waist.

Relieve the burden on the stomach

You can't eat too much if you want to practice to break the record. When the burden on the stomach is light, the exercise effect is better.

What should be paid attention to in flat plate support?

Step by step For the flat support exercise, it must be different from person to person and step by step. The longer the supporting board is supported, the weaker the supporting ability of human body will be. At the same time, the heart rate will also accelerate, stimulating cardiovascular and cerebrovascular diseases. If you blindly pursue strength, it is easy to go wrong. In addition, people who have never touched the board can reduce the difficulty and take a kneeling position, which can also achieve the same exercise effect and be safer. Then gradually increase the intensity according to your physical condition and feeling.

So don't pay too much attention to time when practicing flat support. The length of time is not important, but the accuracy of the action is the most important. For flat support, the challenge should be to be able to stick to the time of static practice under the correct action, and the action standard should be the first. If fatigue causes deformation, please stop immediately.

Of course, if you consider the action standard and have a good figure, naturally do more flat support, and the effect will be better.

Abdominal movement is less than 1 min. Generally speaking, girls' flat support lasts for at least 50 seconds, and boys 1 minute. Of course, the shortest time of the side panel will be less, 30 seconds for boys and 10 to 20 seconds for girls. But if it is less than the above time, it may be abdominal muscle weakness. Again, it doesn't make much difference if you can't do it for a minute at a time.