Which is better, flat support or push-ups? Exercise can help us get rid of fat. Different exercises are suitable for different times. Plate support and push-ups are the most common family sports, but most people don't understand the difference between them. Let me tell you which is better.

Which is better, flat support or push-ups? 1 First of all, exercise muscles are different.

Plate support mainly trains the core muscle groups, including transverse abdominis, rectus abdominis and oblique abdominis.

Push-ups mainly exercise pectoralis major, waist and abdomen muscles, while narrow push-ups can exercise pectoralis major seam and triceps brachii.

Second, the action steps are different.

1, plate bracket

Prone, elbows bent and supported on the ground, elbows perpendicular to the ground, keep your back straight, and your head, shoulders, hips and ankles are on the same level. Tighten the abdominal muscles, keep your eyes on the ground and keep your knees even. A set of time is about 60 seconds. Repeat the above actions after a short rest.

2, standard push-ups

Hands slightly shoulder-width, shoulders vertically downward, palms facing the ground, keeping chest and abdomen, crotch tightened, legs together, body straight, keeping scapula clamped. Bend your elbows slowly and keep your body close to the ground. In this process, you can feel the strength of the abdominal core muscles. Just put your chest 2-3 cm above the ground, then hold up your body and return to your original position.

Third, the exercise effect is different.

The advantage of flat support is that it is safer and less prone to injury. Plate support is a kind of static training, which has no centrifugal contraction and centripetal contraction, hardly causes muscle soreness, greatly reduces the possibility of injury, and is a kind of training with good plastic effect.

Push-ups can exercise people's upper limbs and abdominal muscles, and the action intensity is high, and the effect of slimming and reducing fat is better, which can enhance physical fitness and improve immunity.

Push-ups and flat support are essentially different in the intensity of exercise, the muscles to be exercised and the way of exerting force. Plate support trains core muscles, and push-ups stimulate the development of pectoral muscles and triceps.

When you exercise, you should arrange a suitable fitness plan according to your physical condition and target training venue, so that you can really get twice the result with half the effort.

Which is better, flat support or push-ups? 1. What are push-ups?

Push-ups are movements in which the body is prone on the ground and the arms are repeatedly flexed and stretched with the support of both hands. Push-ups are strength exercises that use their own weight to resist strength. Dynamic strength exercise, also known as isotonic exercise, is a contraction exercise in which the length of muscle fiber changes while the tension is basically unchanged, resulting in joint activity and joint angle changes. This kind of pull-ups, lifting dumbbells, etc. They are all dynamic isotonic exercises, which enhance muscle strength by carrying more loads and stimulating skeletal muscle contraction.

Push-ups can have many postures (narrow and wide support distance; High and low lying position; Dynamic, ups and downs), so you can exercise pectoralis major, deltoid, triceps brachii, rectus abdominis, transverse abdominis and lower back muscles, and in the exercise process, with the exertion of multiple positions, muscle fibers are easy to tear repeatedly (not injured, but beneficial muscle reactions), so you can get more "overcompensated" repairs. In this way, you can successfully cultivate your body to the above position, and you can also "carve" the details of small and medium muscle groups.

Second, what is flat support?

The standard posture of flat support is also prone, with two feet and fingers touching the ground, supported by two forearms bent at 90 degrees, stretched and suspended, which takes time to exercise. It is different from push-ups, and the exercise process belongs to resistance static strength exercise. Static strength exercise, also known as isometric exercise, refers to the exercise of increasing muscle tension to counter a certain fixed resistance, that is, when the muscle contracts, its length remains unchanged, only the tension increases. Other exercises, such as squatting and walking, and some static movements of yoga are all like this.

1, standard posture board support

Flat plate support is relatively simple. Exercise is a static posture, which takes time. Exercise is also carried out in groups. Support for a few minutes, rest for 30 ~ 60 seconds, and then do it. The flat support mainly exercises the core strength, that is, the core muscle group: it refers to a muscle group composed of oblique abdominal muscle, rectus abdominis muscle, erector spinae muscle and back muscle. Exercise is boring, especially persistence in the last few seconds, which requires perseverance.

The strength of flat support is not strong, and it can only be suitable for young people who have just come to practice or as an auxiliary training based on equipment load. Practicing this pose alone doesn't make much progress. Limited strength can only tighten the muscles of the waist and abdomen, but can't deeply stimulate the tendons, which has no effect on losing weight. Many girls think that there will be "vest line" and "mermaid line" after practicing flat support. In fact, they also have a little knowledge. You can't practice graceful lines only by the action supported by a flat plate, especially for fat people.

2. Weight plate bracket

So relatively speaking, push-ups can practice more parts and stimulate deeper. The two forms are undoubtedly push-ups for body shaping, but it is suggested that flat support can be combined with other exercises (if you want to lose weight, you can combine running with flat support; If you want to practice abdominal muscles, you can roll your abdomen or hang your legs horizontally. This is also good, and the effect will be significantly improved.