Action essentials
1. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
2. Always keep your body straight and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.
The specific methods to increase the difficulty (fancy training) are as follows:
1. You can lift one foot into the air.
You can raise a hand.
3. Raise your left hand and right foot in the air, or in the opposite direction.
Suggestion:
1. Fancy training should be gradual, challenge yourself to be accepted first, and then choose the next high difficulty.
You should stick to it. You don't need to ask yourself to stay flat for a long time at the beginning, you can gradually increase the time.
Why can the tablet support thin belly?
The flat support concentrates on exercising the core muscles, which is cost-effective, and can achieve high energy consumption in just one or two minutes, but the free radicals generated during exercise do little harm to the body. While shaping the lines of waist, abdomen and buttocks, it also helps to maintain the balance of shoulder blades and make your back charming. Learn a thin belly method that you can practice at any time. Is there any reason to refuse to build a small waistline?
Common mistakes of flat plate support:
When the flat support plate loses its neutral position, the training effect is greatly reduced. Common errors are as follows:
1. The waist and abdomen are not neutral.
It is common that the abdomen sinks and the stomach falls to the ground. Therefore, you should always keep your abdominal muscles contracting during training. If viewed from the side, the waist should not sink too much.
2. The head cannot remain neutral.
Many people hold their heads up during training, which leads to increased stress on trapezius muscle and prone to trapezius muscle strain. At the same time, don't bow your head, contract the front muscles of your neck, look at your hands and keep your head and body upright;
3. Hips cannot remain neutral.
In training, if you lift your hips up, you will suddenly feel a lot easier, which is an obvious lazy behavior. Hip lifting will increase the support of lower limbs and reduce the strength of abdominal muscle contraction.
4. The chest, shoulders and back are not neutral.
During training, pay attention to chest, shoulders and make the upper back straight. If you look at the head position, the back should not be arched, that is, to keep the two shoulder blades on a horizontal plane, most people will show a semi-circular back, which will lead to uneven development of chest and back muscles and round shoulders.