How to do the flat support?
The action of plate support is simple, because there is only one action. Everybody straighten up, and then enter the push-up position. At this time, the forearm is used to support the body, and then the center of gravity of the body is placed on the toes and forearm, and finally it can be maintained for as long as possible.
Plate support is an instrument-free exercise, which is simpler than general aerobics and mainly exercises the core muscles of the abdomen. This is a consumptive way to lose weight. Generally, the first time you insist on it for about a minute, you will tremble all over. You can stick to it as much as possible, and then stick to it for a few more minutes every day than the day before. This will continue to strengthen, and you can exercise a flat abdomen in a month.
What is the function of plate support?
Exercise the core muscles of the body. Flat plate support seems simple. In fact, it consumes a lot of energy. It is a whole-body exercise, which can exercise the rectus abdominis and transverse abdominis, as well as the muscles of legs, back and buttocks. If you feel bored, you can also combine other fitness exercises.
The most practical action to lose weight. With the blessing of many celebrities such as Pan Shiyi, flat support has become synonymous with mass movement, and its gorgeous effect has also been widely rumored. Plate support can really achieve the purpose of losing weight by consuming energy. This kind of strength exercise supported by flat plate can improve people's basal metabolic rate and promote local fat burning, but at the same time reduce energy intake.
Improve physical fitness and stay away from backache. Flat support can shape the curve of waist, abdomen and buttocks, so that the waist and neck of the body can temporarily release pressure, which is helpful to maintain the balance of scapula and relieve the discomfort of the back. We insist on flat support every day, which can also improve the overall quality of the body, because core muscles are the main part of supporting human strength. Support an adult with a flat plate for one minute at a time, which is regarded as reaching the standard.
Finally, Tuba Rabbit, I remind you that when doing flat support, first of all, the movements should be in place, all parts of the body should be straight and keep a vertical angle, then pay attention to breathing naturally, don't hold your breath, and finally do what you can and make a plan step by step. Everyone must start with the standard movements and grasp the strength. If the body begins to deform, you can stop and then slowly extend the time.
Matters needing attention in practicing plate support
1, be sure to pay attention to the elbow and shoulder joints at right angles to the body.
2. Do a prone position on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
Keep yourself straight at all times and try to keep this posture for the longest time. If you want to increase the difficulty, you might as well improve your arms or legs.
4, the shoulder should be above the elbow, keep the continuous contraction of the abdominal muscles (control), the hips are not higher than the shoulders, and the feet are shoulder width.
5, hands may wish to be able to close together, insist on raising your hips properly for more than 75 seconds (because our hips will sink over time, so keep your hips, waist and legs in a straight line).
6. Keeping your neck forward can exercise your neck.