Take a prone position, with the back elbow bent and supported on the ground, the shoulder elbow perpendicular to the ground, the toes on the ground, the body off the ground, the trunk straight, and the head, shoulders, hips and ankles kept on the same plane. Next, tighten the abdominal muscles, tighten the pelvic floor muscles, and lengthen the spine. The hip joint should not droop or tilt to both sides. Keep your eyes on the ground and breathe evenly. Don't hold your breath. Novice, keep it for about 30 seconds.

Tip: Many people don't move properly when doing flat support exercise, for example, their hips are upturned or sinking, their upper arms and forearms are not at a vertical angle, their heads are excessively bent backward or forward, and their bodies are skewed, which is not only bad for fitness, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line.

I suggest: when you start to do flat support, you should put a mirror next to it, or find someone to supervise whether your movements are standard or not.

What's the use of flat support? 1, flat support can exercise muscle groups.

The flat support action looks simple, but it will make the muscle groups in the back, abdomen, lower back, buttocks and other places, as well as the core muscle groups such as adductor and diaphragm get corresponding exercise.

2, flat support can exercise neck muscles.

Because the neck should keep leaning forward when doing flat support, this can effectively exercise the neck muscles and relax the cervical spine, which also has a certain effect on the treatment of cervical diseases. It can also relieve muscle fatigue caused by incorrect sitting posture and keep people away from low back pain.

3, flat support can shape the body

Flat support can effectively shape the lines of muscles such as waist, abdomen and buttocks during exercise, and because it consumes a lot of physical energy during exercise, it helps to maintain the balance of scapula and shape a perfect figure.

The main function of flat support is the above three functions, in addition, it can enhance physical fitness and regulate breathing.

Can flat support lose weight? The main function of flat support is to exercise muscles and shape the body, but its weight loss effect is not good. Pay attention to shaping and losing weight are different concepts.

The flat support is simple and belongs to static resistance exercise. It does not have the characteristics of reducing fat and has great limitations in slimming, so the elderly and obese people are not suitable for this kind of exercise.

Compared with aerobic exercise such as cycling and swimming, the weight loss effect of flat support is not good. Often used as an auxiliary means to lose weight, it is not advisable to lose weight through pills.

How long does the flat support last once?

The focus of plate support is to act in a standardized way, do what you can, and step by step.

Beginners: Beginners must master strength. When the supporting action begins to deform, they must stop in time and stop insisting.

After mastering: after mastering the essentials of action, slowly extend the time and divide into four to six groups. Practice for 20 to 30 seconds in each group, with an interval of more than 20 seconds. It won't take long. Generally speaking, adults can persist for more than 60 seconds.

Not everyone can do flat support.

Flat support looks simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise.

People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise.

In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as flat support, belly rolling and sit-ups.

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