The limit time of tray and tray seems to be a strange way to show off and compare.
However, it is necessary to specifically ask about the role of training plate support. Some people who don't know about fitness will say that you can develop abdominal muscles, mermaid lines or vest lines. People who have started fitness will say that this training has trained the isometric contraction ability of transverse abdominal muscles, or the so-called "core stability." Of course, there are some other answers: for example, training arm muscles and thigh muscles (these are not mistakes).
But further, what does "core stability" mean? What's the point of flat support for so long? Many people can't answer.
I'm afraid the popularity of flat bracket lies not in its functionality, but in the fact that we have too many fashions to catch up with.
First, the training purpose of flat support
The action mode of plate support is simply stable action. This is an action to keep the body stable when lying prone.
Flat support can't help you build the legendary eight-pack abdominal muscles. The "eight-pack abdominal muscle" in the popular sense is the superficial muscle of the body, and its anatomical name is "rectus abdominis". If you need to expose your "eight-pack abdominal muscles", you need to bend your spine like a "belly roll" to increase the muscle dimension and reduce the body fat content to brush off the subcutaneous fat before you can expose your eight-pack abdominal muscles.
The tablet supports this movement, and the most exciting thing is the deep muscle of the body: transverse abdominis. This movement will not and should not be trained to your lower back and waist. If the muscles at the back of your body start to feel during training, then you should stop this action.
Under heavy load, the function of flat support requires extremely high stability of the whole trunk. It improves the isometric contractility of the anterior muscles of the body.
Flat support can't increase the muscle hypertrophy of your abdominal muscles, nor can it make your abdominal muscles more obvious. The meaning of this action is to increase the stability of your torso.
So what is the meaning of trunk stability?
Second, the meaning of "stability"
In my training system, the human body has five basic action modes: push, pull, rotation, asymmetry and stability.
Our push-ups, bench presses, parallel bars arm flexion and extension, strength lifts and squats can all be regarded as pushing movements. Pull-ups, rowing, pulling, Romanian hard pulling and sit-ups can all be regarded as pulling movements. Throwing, running and swinging the hammer all include rotating action modes. However, squatting, running and walking have asymmetric stress patterns.
All these are easy to understand, but we often ignore that there is another stress mode of the human body: stability.
In fact, all movements need so-called "stability", whether we call it "body stability", "core stability" or "trunk stability".
The so-called "stability" includes control and conduction.
For example, flat support is a supportive and stable training in a static state. What is needed here is the control of the trunk. If you can't control the stability of your trunk, you will collapse and lift your head.
Crawling (such as cat crawling) can be regarded as dynamic displacement stability training. What is needed here is the control of upper limbs, lower limbs and trunk. If you can't control the stability of your body, you will be deformed.
Farmers' walking can be regarded as displacement stability training under load. It needs to control the whole body. If you can't control the stability of your body and your strength transmission ability is not enough, you will shift your center of gravity, bend over, shrug your shoulders, bow your head or raise your head.
Heavy hard pull and squat have high requirements for the control of trunk stability and the transmission of trunk strength. If you can't control the stability of your body and your strength transmission ability is not enough, you will bend over, shrug your shoulders, bend your elbows and raise your head.
If our stability is sufficient, it is enough to carry out heavy load strength training, long-distance displacement training or short-term explosive training while maintaining physical stability.
In addition to training, in daily life, not only the trunk needs stability, but also the lower limbs and upper limbs need stability. Recently, I met friends who signed up for courses. Many people asked me that after running for a certain period of time, my body was sore somewhere, or my movements were unconsciously deformed after squatting for a long time/forcibly lifting. After inspection, it was found that many of these trainers were not stable enough in lower limbs and trunk.
This action of plate support can effectively improve the stability of trunk in static posture. This is the value of flat support. But in the training time of flat support, we still have a lot to discuss:
Third, is it better to stay flat as long as possible?
The answer is no.
Uncle Sam, the author of Fitness Science in Taiwan Province Province, wrote an article "How long will the awesome wind last?" 30,45,60,90, 120 seconds? ",I think the leveling time should not be too long. I mentioned three important information points, which I summarized as follows:
Stuart McGill, a biomechanicist of spine, thinks that "repeated 10 second flat support training can better create the stability of trunk and improve sports performance".
Tom Hoel, the current world record holder for flat support (4 hours and 28 minutes), said that few people can benefit from long-term flat support. His training time for students' flat support will not exceed 3 minutes.
Well-known physical fitness coach Dan John in his new book "Can you go? It is mentioned in the book that it is difficult to get more benefits if the flat plate is supported for more than 2 minutes.
The purpose of flat support is to stimulate the isometric contraction of the muscles in the front of the body, which can also be considered as the so-called "core stability".
If it is not for competition and bravado, then the longer the time, the better. Just like in training, the greater the weight, the better the training effect. Our first consideration is the action standard and safety.
If you feel pain or even pain in your back after a period of flat support training, you should stop acting at this time. Because at this time, due to the fatigue of the muscles in the front of your body, the muscles in your lower back have been compensated. Therefore, this action is especially not suitable for friends with lumbar disc herniation.
Concluding remarks
Many people like to compare the duration of flat support and measure the training level of themselves and others. Compared with cats that have more functional help in crawling, the role of flat support is seriously overestimated, which requires higher trunk stability and power transmission, and helps more farmers walk with body control. It does help to improve the stability of the trunk, but it is only limited to this.
A trainer should be clear about his training purpose, and there is not much fashion in training.