People who don't play fitness can't play fancy games supported by flat plates. When warming up, you still need to pay attention to some things. This sport is still relatively high-intensity. Regular exercise is beneficial to enhance our cardiopulmonary function, and exercise can prevent the three highs. People who don't play fitness now share the fancy gameplay supported by the tablet and can't play skills.

Flat plate supports fancy play to exercise core strength. People who don't play fitness can't play 1. How to complete the standard plate support? Before answering this question, we need to know what a plank is.

What is flat support?

Plate support, a kind of training that exercises core strength and stimulates abdominal muscles, is similar to push-ups.

How to complete the flat support?

Standard plate bracket should do the following:

1, elbows are vertical to the ground, and the support point is directly below the shoulder. Don't lean.

2. Keep your eyes on the ground and straighten your neck naturally to avoid neck borrowing.

3. Make sure that your shoulders, hips, knees and ankles are in a straight line, and don't bend over to borrow money.

4. Put your feet together and clamp the inside of your legs to keep your muscles tense.

However, palm brace and elbow brace are all right.

It's just that you need to pay special attention to avoid wrist injury when your hands touch the ground:

(Hands on the ground)

(elbows on the ground)

Although the world record of flat support is currently 8 hours 0 1 minute, it is good for ordinary people to persist for 2 minutes.

When carrying out flat support training, it must be remembered that the degree of standardization of movements is the most important, and the time of support is secondary.

What is the function of plate support?

Plate support can not only improve core stability and activate transverse abdominis, but also improve the strength of rectus abdominis and improve abdominal relaxation.

Plate support training is usually arranged before strength training to activate core muscles. It can also be arranged in special abdominal training before exercises such as belly rolling.

Fancy play supported by tablet exercises core strength. People who don't play fitness can't play 2. Of course, in addition to the standard version,

There are many different ways to play:

1, move the flat bracket left and right.

Straighten your arms, let your body move to one side and then come back.

This will help you build tight arms, flatten your lower abdomen and strengthen your abdominal muscles.

2. The side plates support the upper and lower hips.

Lift yourself up with one arm, land on your hips, and then return to the starting position.

Not too fast, just touch your hips lightly.

3. Draw a circle with a plane support

It's like moving the flat bracket left and right, only this time draw a circle with the foot as the center.

Keep the speed all the way and don't collapse.

4. Bridge plate support

This is a kind of reverse leveling, which spans to the ceiling and then keeps it!

5, straight arm plate support

Keeping your body in a straight line is different from standard flat support. Yes, this action requires straightening your arms.

6. Spider-Man plate support

Lift your legs from one side of your body, lift them to the top, and pause for a while.

This action is a bit difficult, but it can stimulate the abdomen, buttocks and thighs at the same time.

7, left and right hip swing plate support

Standard flat support action, control hips, let hips shake left and right, as close as possible to the ground.

8. Climbing plate support

Standard flat support posture, lift one leg and push your knees forward as far as possible.

9. Side plate support hand

The side plate supports the posture and raises one hand gracefully.

10, flat jump

This action will effectively help you shape little ass and shape the perfect leg curve.

1 1, plate support transformation

This action can stimulate the muscles involved in the whole body more effectively.

12, plate support pull-ups.

Keep the straight arm plate supporting and then pull it up with dumbbells, which can better train your upper limb strength and overall stability.

13, front leg plate bracket of fitness ball

Better help you shape the stability of small muscle groups and reduce the risk of injury.

14, after plate support: the fitness ball lifts the hip plate support.

Warning: king of flat support, don't try without strong core strength! ! ! ! !

15, King of Pinto: Pinto in Chinese characters

If the arm strength and chest strength are not strong enough, this action will torture you very much.

Remember: the correct posture

It is more important than the number, intensity and time of exercise.