Question 1: How long is the slab support effective? It takes 30 minutes, which is really unreliable. A group, a group of 4 times a day, 2~4 minutes each time, it is better to exercise with both ends. In addition, pills are not aerobic exercise and will not have the effect of losing weight. Cooperate with aerobic exercise (running, cycling, etc.). ), you can better exercise the core muscles of the abdomen and thighs, calves and arms, and you can shape the perfect abdominal muscles.

Besides, it's good to start making a flat plate for 2 minutes. Pay attention to the rhythm and measure slowly.

Question 2: What are the advantages and disadvantages of plate support? . . . Lying flat has been proved to be the best way to exercise abdominal muscles, and there are no equipment and environmental requirements.

Question 3: What is the function of plate support? The so-called flat support is a simple muscle training similar to push-ups, and the essentials of action are also very simple: First, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet stepping on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looked at the ground and kept. Generally, people who have just started to contact this sport can keep for 30 seconds in each group and train 4 groups at a time, with the interval between groups not exceeding 20 seconds.

When doing flat support, be sure to pay attention to the elbow joint and shoulder joint at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs. Shoulders should be above elbows to keep continuous contraction of abdominal muscles, keep hips not higher than shoulders, and keep feet shoulder width apart.

This kind of fitness can exercise core muscles, make people thinner and healthier, and stay away from low back pain. At the same time, it can shape the lines of waist, abdomen and buttocks, and more importantly, it can help maintain the balance of scapula and make the back lines more attractive. Because this action keeps the neck forward, it can exercise the neck muscles and has the effect of treating cervical spondylosis. Its way is similar to riding to treat cervical spondylosis, in order to correct muscle fatigue caused by incorrect sitting posture.

Question 4: How long is it effective to do flat support exercises every day? I don't want standard answers, I want to know people who have done it. Thank you. What a coincidence.

Recently, I have been busy practicing, sitting in the unit all day, and starting to practice flat support at night. This is recommended by a fitness friend of mine. The flat support mainly exercises the waist and relieves the pain caused by sitting for a long time. The specific exercise of abdominal muscles does have a slight effect, but it is not obvious. I feel like I'm just practicing my waist.

It should be very sweaty on such a hot day. Maybe your method is wrong. I'll teach you to hold it up with push-ups first, and then change it to forearm support. 30 seconds is very short, two minutes. You must be sweating.

I don't know if you are a boy or a girl, but I have been working out for six or seven years. If you want to practice abdominal muscles, I suggest you follow him for 15 minutes. Low intensity is 200 sit-ups a day, so stick to it.

Answer so many questions first, and ask me if you don't understand.

Question 5: Is flat support good for your health? This action seems simple, but it can exercise the muscles of the back, abdomen, lower back and buttocks, as well as the core muscles such as adductor and diaphragm. Almost all movements use core muscles, including eating, walking and sneezing. Having a strong core muscle group can make our daily movements more relaxed, agile and vigorous, and it is also the basis for achieving better results in other sports. The key to flat support is to act in a standardized way, do what you can, and step by step. Beginners must master the strength. When the supporting action begins to deform, they should stop it in time and don't hug it hard. After mastering the essentials of action, they can gradually extend the time. Can also be divided into 4~6 groups, each group practice for 20 ~ 30 seconds, the interval is not more than 20 seconds. It won't take long. Generally speaking, adults who insist on 1 min or more are basically up to standard.

Question 6: Is it effective to only do flat support every day? If you only do flat support, you will encounter bottlenecks after exercising for a while. You should change the intensity of the action in different degrees. In fact, it is enough to practice one or two abdominal muscles. Just replace the flat support with something else.

Give you four movements: sit-ups, sit-ups to lift legs, two-ended lifting, and hanging legs (the intensity is increasing in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups in one movement at a time.

In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If the landlord has a small belly, he needs to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.

Question 7: How long is the flat support effective? Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.

Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds. [ 1]

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Make sure your elbows and shoulders are in line with your body.

Horn. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.

To increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart. Hands can be closed, and the hips should be properly raised for more than 75 seconds (because our hips will sink over time and we need to keep our hips, waist and legs straight). Keep your neck forward and exercise your neck.

Question 8: What are the benefits of supporting the flat plate on the body? This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.

Question 9: How long is the flat support effective? People who have not been trained usually take less than one minute, but after a period of special exercise, they can generally make rapid progress, many of which can reach about three minutes.

Question 10: Can I do flat support every day? I am an athlete. I can do flat support every day, but I have a suggestion. Do it moderately. Don't insist on making time. If the movement is deformed, it will lead to physical discomfort and bad waist, so the movement must be standardized.