Can flat support really slim down the whole body and make abdominal muscles reappear? Plate support is a sport suitable for both men and women, which can exercise the muscles of the whole body. Do you think this movement is particularly difficult to practice, so where can the flat support be thinner? Can flat support really slim down the whole body and make abdominal muscles reappear? Let's take a look together.

Can flat support really slim down the whole body and make abdominal muscles reappear? 1 this is an action that can not only lose weight but also exercise to the bones without any equipment! In addition to exercising to protect the spine core of the body, the abdominal muscles you care about will also be exercised! Especially in the abdomen, waist, back and arms, the exercise effect is the most obvious! In addition, the most important thing is to exercise the balance and coordination ability of the whole body! It looks easy, but it's really not as easy as I thought when it comes to "setting standards"! But also a very physical action! Even people who look very physically fit may not be able to stick to this action for a long time!

Most people train the abdomen, and do more abdominal roll-ups such as sit-ups and leg lifts. And reduce the stimulation to transverse abdominis muscle. The reason why the simple flat support action helps to shape the tight waist and abdomen is mainly because this action exercises the transverse abdominis muscle in the body, thus achieving the effect of strengthening the core muscle group (that is, the core).

California fitness instructor Flex Ho explained: "The transverse abdominis is the deepest muscle in the abdomen, shaped like a waist print, extending from the lumbar spine to the front abdomen and fixed on the ribs and pelvis. Almost all sports need to use the transverse abdominis muscle to exert strength, and professional athletes will carry out special core training to improve their sports performance. In addition, the transverse abdominis muscle also participates in daily actions such as standing, sitting up straight, bending over to carry heavy objects. When the transverse abdominis muscle is strong enough, it can not only protect the lumbar spine, help the body find the midline and improve the posture, but also shape the abdomen and tighten the muscle lines. 」

When training this movement, it is generally recommended to support it for 30 seconds to two minutes, but the time varies with individual physical fitness. As long as you do it two or three times a week, and the total training time is 5 to 15 minutes each time, you will soon feel the increase of muscle strength. As a reminder, the most important thing is to keep the abdominal muscles and gluteal muscles tight and breathe lightly. When the action is stable, you can make some changes and try the advanced version. However, remember to take care of both sides when training one side, so as to maintain the balance between muscles and avoid muscle contraction concentrated on one side.

Having said that, let's start today's training together. This 4-minute flat support training can not only slim down the whole body, but also shape the abdominal muscles to burn fat on both arms. Students are advised to incorporate it into their daily training. There are only eight movements in 30 seconds, and there is no rest. After 4 weeks, you will find that your body has undergone great changes!

Starting from the flat support posture, turn your hips left and right and touch the ground.

Lift your legs alternately, bend your arms and touch your knees with your elbows.

The flat plate supports the opening and closing jump, and the arms are straight.

Support push-ups with a flat plate. When pressing down, be careful to reach the ground completely, and then support them.

Turn your hips left and right, bend your knees at the same time, and lift to your side.

The flat supports crawling, and the legs and hands are synchronized.

Jump with your legs together and abdomen closed, and keep your upper body still.

Reverse support, legs together and straight to support the body with arm strength.

Can flat support really slim down the whole body and make abdominal muscles reappear? 2 is the flat support aerobic or anaerobic?

Plate support is anaerobic exercise.

Flat support is a kind of static resistance exercise, which can exercise the core muscles of abdomen, thighs, calves and arms and enhance the muscle strength of waist and abdomen, but it can't reduce fat, so it belongs to anaerobic exercise. Aerobic exercise means that in order to improve the cardiopulmonary function, increase the metabolic rate of the body and pay attention to endurance, you can communicate with your mouth during exercise (except swimming).

Plate support can exercise core muscles, shape waist, abdomen and buttocks lines, and help maintain the balance of scapula and make the back lines more attractive. Because this action keeps the neck forward, it can exercise the neck muscles and has the effect of treating cervical spondylosis. Its way is similar to riding to treat cervical spondylosis, which can relieve muscle fatigue caused by incorrect sitting posture, keep people away from low back pain and make themselves thinner and healthier.

What is flat support?

Plank support, also called abdominal bridge in English, is a simple muscle training, which can stimulate many muscle groups in the whole body, but it is mainly used to train our core muscle groups, including transverse abdominis, rectus abdominis, oblique abdominis, hip and leg muscles and so on. It is a static core training action of isometric contraction in the starting position of push-ups, which supports its weight with its forearm or palm.

Advantages of flat plate support

1, exercise muscle groups: The flat support action looks simple, but it can make the muscle groups such as back, abdomen, lower back and buttocks and the core muscle groups such as adductor and diaphragm get corresponding exercise, which consumes a lot of physical energy during exercise.

2. Exercise abdominal muscles: The muscles that the flat support exercise mainly targets are transverse abdominis, with the purpose of strengthening the muscle strength and endurance of transverse abdominis. Plate support can increase the active and passive contraction ability of transverse abdominis muscle, strengthen intra-abdominal pressure, thus achieving the effect of exercising abdominal muscles and reducing waist and abdomen size.

3, exercise body lines: flat support can not only exercise core muscles, but also shape the lines of waist, abdomen and buttocks, so that the lumbar and cervical vertebrae can temporarily release pressure, and more importantly, it can help maintain the balance of scapula and make the back lines more charming.

4, burning fat: flat support is very exhausting, you can exercise rectus abdominis, transverse abdominis and muscles of legs, back and buttocks. If you feel bored, you can also cooperate with other aerobic exercises, such as cycling and running, which can better improve people's basal metabolic rate and promote local fat burning.