Can flat support exercise the waist? Yes
In addition to keeping the abdominal muscles in a tense state, the standard flat support also needs the strength of the back to keep the back straight, so as to ensure the standardization of movements, so the waist muscles can also be exercised during exercise.
Can you support your waist with a flat plate? It depends on which posture you make.
In fact, there are several postures of flat support, such as prone position, lateral position, inversion position and so on. If you simply support the flat on your stomach, the effect of exercising your waist is limited, but if you combine these postures, the effect will be very good.
In addition to the basic prone flat support posture, you can also exercise your waist with the following postures, which is more effective.
Lateral flat support can be used as lateral flat support, which can exercise the muscles on both sides of the waist well.
1. First lie on your side on the yoga mat, and then support your upper body with your elbows. You can cross your feet on the ground, or put one foot on the other.
2. Then lift your hips to support your whole body. You must keep your body straight, tighten your hips and don't bow your back.
3, you can do each side for 20-30 seconds, and then change sides.
Reverse plate support can be used as reverse plate support, which can reach the muscles of back and waist well and play a good exercise effect.
1, sitting on the floor, knees and legs straight, hands at your sides, fingers open.
2. Lean back, with your torso at a 45-degree angle to the floor, your hands behind your hips and your shoulders and arms in a straight line.
3. Support your body weight with your hands and heels and lift your hips. Then imagine your body pushing against the ceiling, keeping your torso and legs in a straight line. Squeeze your belly, the point is that you push and pull.
4. Keep this posture 15-60 seconds, and then slowly control it back to the starting position.
After doing the basic posture of flat support, you can stretch your abdominal muscles by alternating your hind legs left and right to enhance the slimming effect. Try to feel the stretching of the waist and abdomen when kicking, which will have more effect on the fat of the waist and abdomen.
When flat support+swinging waist left and right is used as flat support, swing the waist to the maximum, hold it for 3 seconds, and then return to the position. You should feel the tension of straightening on both sides of the waist, which can better play the role of slimming the waist. In the process of exercise, we should also insist that the shoulders, waist and hips are on the same level, otherwise the practice effect will be discounted.
What are the benefits of supporting the waist with a flat plate? 1. Correctly practicing flat support can not only exercise waist muscles, but also reduce waist fat and shape waist and abdomen lines in the process.
2, flat support requires the body to form a straight line from head to toe, requiring a straight back. Long-term practice is helpful to straighten back, improve bad sitting posture and avoid lumbar diseases caused by bad sitting posture.
3. The transverse abdominis muscle and the multifidus muscle beside the spine are the main core muscles of the trunk, which play a key role in the stability of the body. These muscles can be exercised in the process of plate support, and the lumbar spine can be supported more favorably, which can protect the lumbar spine and avoid many injuries.
Plate support is a popular sport without equipment. The main exercise part is abdominal muscles, but in fact, other parts are also indispensable in this process. Let's see if the flat support can exercise the waist.
Can you do flat support if your waist is not good? number
Although flat support can exercise waist muscles, it is good for the waist, but it also needs great strength from the waist. If you have a bad waist, backache, or lumbar diseases such as lumbar muscle strain and lumbar disc herniation, it is not suitable for flat support, which may aggravate lumbar discomfort.
Tips Flat support requires a lot of exercise. If the action is improper, it will collapse and collapse, leading to chamfering of the lumbar spine and pelvis, and the abdominal muscles will not contract hard, which will lead to waist injury. The longer the waist collapses, the greater the possibility of injury, and lumbar muscle strain, lumbar disc herniation or dislocation may occur.