Question 1: How many groups of flat supports are there every day? How often? Say 30 minutes, that is really unreliable. A group, a group of 4 times a day, each time for 2~4 minutes, with abdominal rolling exercise is better. In addition, pills are not aerobic exercise and will not have the effect of losing weight. Cooperate with aerobic exercise (running, cycling, etc.). ), you can better exercise the core muscles of the abdomen and thighs, calves and arms, and you can shape the perfect abdominal muscles.

Besides, it's good to start making a flat plate for 2 minutes. Pay attention to the rhythm and measure slowly.

Question 2: Can I do flat support every day? I am an athlete. I can do flat support every day, but I have a suggestion. Do it moderately. Don't insist on making time. If the movement is deformed, it will lead to physical discomfort and bad waist, so the movement must be standardized.

Question 3: How long does the flat support last every day? This is just part of the exercise. It takes 30 minutes to do other movements. Such as sit-ups, bridge movements, lying posture. Sun Jingshi!

Question 4: How long does the tablet support for one day? Hello, 20 minutes! This depends on your usage and the battery capacity of the tablet itself. It should be no problem to use it lightly for a day. You can watch electronic novels for 6-7 hours, watch movies for 4-5 hours, and play games even shorter.

Question 5: How long is the flat support effective every day? As a muscle training method, flat support requires all muscles to participate in it, and always keep your body straight and keep this posture as long as possible. This is very difficult and tiring, so many people can't insist on flat support for a long time.

Generally speaking, however, the minimum limit of flat support 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. For the flat support, the challenge should be the time to insist on static exercise under the correct action, and the action standard should be the first.

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 you consider the action standard and your health is acceptable, it is better to do more flat support.

Question 6: How many times do you need to support the flat plate a day? How long do you do it at a time? Gradually increase according to your own ability. It may take tens of seconds to start. Do five groups and gradually increase the time and frequency of practice.

Question 7: How long does the flat support last every day?

Recommend abdominal muscle laceration.

Plate support belongs to static action, and muscle exercise needs dynamic action to be effective.

Question 8: How long does it take to support the dish for one minute every day? I suggest you do more push-ups and download a keep. The teaching inside is really useful. As long as you are willing to stick to it, I will have muscles on my arms after a few days of trying.

Question 9: How long is it effective to do flat support exercises every day? I don't want standard answers, I want to know people who have done it. Thank you. What a coincidence.

Recently, I have been busy practicing, sitting in the unit all day, and starting to practice flat support at night. This is recommended by a fitness friend of mine. The flat support mainly exercises the waist and relieves the pain caused by sitting for a long time. The specific exercise of abdominal muscles does have a slight effect, but it is not obvious. I feel like I'm just practicing my waist.

It should be very sweaty on such a hot day. Maybe your method is wrong. I'll teach you to hold it up with push-ups first, and then change it to forearm support. 30 seconds is very short, two minutes. You must be sweating.

I don't know if you are a boy or a girl, but I have been working out for six or seven years. If you want to practice abdominal muscles, I suggest you follow him for 15 minutes. Low intensity is 200 sit-ups a day, so stick to it.

Answer so many questions first, and ask me if you don't understand.

Question 10: How long will the slab support be effective? 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, breathing evenly.

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. [ 1]

2 action point editing

Make sure your elbows and shoulders are in line with your body.

Horn. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.

To increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart. Hands can be closed, and the hips should be properly raised for more than 75 seconds (because our hips will sink over time and we need to keep our hips, waist and legs straight). Keep your neck forward and exercise your neck.