Remember, any exercise can lose weight, because there is no local fat loss! Although flat support is a special training for abdominal muscles, it is still effective for reducing fat!

Partial fat reduction is what many people long for. People often ask me, "What moves can I practice to reduce my stomach?" Do sit-ups or flat support work? "My answer is" In fact, you can reduce your stomach by practicing any movement, even squatting, because fat reduction is systemic and there is no local fat reduction. "

In other words, any form of exercise and fitness can consume calories, leading to fat loss, whether it is flat support or squat. It's just that the difference of training action on muscle stimulation will lead to local muscle gain.

Plate support is a very classic fitness action, and it is the basic training to exercise core muscles such as abdominal muscles. Action belongs to static training, which is aimed at the strength and stability of core muscles.

However, the exercise fitness efficiency supported by flat plate is low, which is related to the heat consumption of exercise intensity. Muscle strength resistance training can increase muscle mass and basal metabolic rate while consuming calories. The more muscle groups, the greater the strength, the more calories consumed, and the higher the fat-reducing efficiency.

In addition, for reducing fat, diet control is the most critical. Control calorie intake from the source and make the diet light and natural on the basis of health. Reducing calorie intake, combined with exercise and fitness, will reduce fat faster.

Plate support is a common form of strength training and a concrete manifestation of anaerobic exercise. The most direct effect of this kind of exercise is not to lose weight and fat, but to gain muscle and increase the proportion of muscle in the body. Correspondingly, it will reduce the proportion of fat, reduce the physical fitness rate and make the exerciser's figure more symmetrical.

Therefore, if the purpose is to lose weight, it is recommended not to take strength training such as flat support as the main form; If the purpose is to keep fit, you can insist on strength training, but the effect of losing weight will not be obvious.

Therefore, no matter what kind of exercise you do, you must first see your goals clearly and take targeted measures according to your own needs. This is the most correct way.

And once you have determined your own training method, it is recommended to stick to it for a long time and persevere, and never give up halfway. Persistence is the final victory.

It should also be noted that fitness exercise must be combined with scientific diet. Controlling food intake and adjusting diet structure are all important contents of fitness.

I hope everyone is getting healthier and healthier. Come on!

I will answer your question from three aspects.

First, the flat support mainly exercises the core muscle group, and it is the deep muscle. It can improve mild scoliosis, strengthen waist and abdomen strength, improve physical stability and reduce sports injuries.

Second, fat reduction is systemic, and local fat reduction is impossible. Here you are right to say that you have lost weight all over. However, reducing fat is an energy deficit. Only when the energy intake is less than the energy consumption can the body fat be mobilized to participate in energy supply. The flat support training here definitely increases energy consumption, but this energy consumption is too small. It is suggested to control diet and join aerobic exercise.

Third, as for how long to practice. It is recommended to follow a step-by-step exercise method and look at your physical condition. Do flat support must ensure the correct action. Don't distort your movements in order to compete for time, and increase the pressure on the lumbar spine. The flat support can be exercised in groups, for example, each group 1.3 minutes, depending on the individual situation. Do 4 5 groups every day. Instead of a group of ten minutes.

It's my pleasure to answer your question.

Generally speaking, flat support can achieve the effect of slimming, but it is actually very difficult to lose weight with flat support. However, it should not be ignored that plate support is very effective for strengthening the core muscles of the body, and it is a rare abdominal core strengthening action.

In addition, I want to correct a wrong idea: no fitness action is partial slimming. In other words, facial fat and arm fat can be consumed even if you only move your legs. Generally speaking, fat reduction is systemic, not local. So my first impression of this question you asked is that you will feel a little thin.

Next, I will give an extended answer to plate support from two aspects. Of course, my answer is not limited to questions. I hope I can help you!

The basic essentials to avoid the leveling effect are not in place. Personally, I always think that I would rather stick to the standard action for 30 seconds than "vanity" to reduce the difficulty of the action and stick to 1 minute. This is the best way to maximize the advantages of flat support.

Next, I will take you back to the basic points of flat support, so that you can sit in the right position:

① Prone posture: Bend the elbow and place the elbow under the shoulder joint, with the forearm attached to the ground and the arm supported perpendicular to the ground.

(2) Stretch your legs, and your feet are naturally close together, but the distance between your feet should not be too large (this saves effort).

③ The back and waist should be naturally neutral, and the waist should not sink. The abdomen should be tightened and the pelvis should be kept backward. (You can lift your hips slightly and tighten the serratus anterior muscle. )

④ Keep the above posture as long as possible. If your waist collapses and your knees bend, so you can't keep the above posture, please stop training and rest for 30-45s before moving on to the next group.

The above training methods are all group training under standard movements, which not only ensures the standard of movements, but also effectively avoids the harm of bad movements to the body. In addition, intensive training in groups can also improve fat burning efficiency.

"Efficient" flat support should be practiced like this! First, flat support does not mean that the longer it lasts, the better.

Second, too long flat support will only make training lose some efficiency, thus wasting time.

When we can hold the plate for 2 minutes, the effect is actually very different from 5 minutes. The reason is that there is little room for improvement. Of course, if your goal is to break the limit, that's another matter. But if you want to lose fat or strengthen the abdominal core muscles, choosing more action combinations is the right way.

So, if you choose flat support, here are some training suggestions for you:

1, the upper limit of support time is 2 minutes, which I believe needs long-term practice for many people.

2. Group training, and adopt the method of combining static and dynamic. Plate support and plate support opening and closing jump are two different training methods. In the early stage of training, you can support the plate for 30 seconds, and after 20 seconds, you can jump the plate for 20 times. This fat-reducing effect is still good.

3. Don't do flat support training alone. In fact, its positioning is like functional intensive training, which requires a lot of aerobic exercise to reduce fat.

To sum up, plate support is indeed a rare good action, but it needs to be combined with other actions or sports methods to play its role to the maximum extent.

For example, the combination of multiple abdominal training exercises and flat support can strengthen abdominal muscles well. Or multiple groups of flat support, with 30-40 minutes of aerobic exercise, can improve their own fat burning efficiency, and the weight loss effect is very obvious.

So if you want to lose weight, it's only a small step to do flat support, and you need to cooperate with the exercise method I mentioned above. I hope my answer can help you!

About "Can flat support slim down the whole body?" Let's answer this question first: slimming and fat reduction can't be done by a single action training! Single-action training only helps to speed up the efficiency of slimming.

Of course, flat support is a good action, which can exercise many muscle parts and is also a good training core action, but if you want to lose weight, you need to pay attention to the following points:

1, slimming and fat reduction need to be followed-reasonable diet+good sleep+scientific training, both of which are indispensable. As the saying goes, eating three points and practicing seven points, staying up late affects the metabolism of the body and reduces fat burning. Some people with good constitution will get fat if they stay up late.

2. The principle of reducing fat and calorie consumption >; Intake of calories means that the total amount of calories consumed through exercise and the body itself is greater than the total amount of calories consumed every day.

People who lose fat should analyze their daily exercise consumption and calorie intake in order to lose fat better. Why do some people insist on running 1 month without losing weight? I just think that I can definitely lose weight by exercising and sweating today, and then I don't pay attention to controlling the calorie intake of my diet. The calories of a snack exceed the calories consumed by exercise!

3, fitness training plan-if you want to lose fat more efficiently, it is best to practice in various forms, such as anaerobic exercise (strength training)+aerobic exercise. Exercising strength can increase muscle content, which in turn helps the body burn more fat.

Single action training is easy to make the fitness process boring, which will reduce the motivation of long-term fitness. Dumbbells and barbells can be used for anaerobic training, and aerobic exercise can improve aerobic heart rate, such as running, swimming or jumping.

4. How long does it last? As long as you follow the above fat-reducing principle, conservatively speaking 1 month will definitely have a good slimming effect.

One hour a day, self-discipline, more freedom!

There is a stupid concept: can this action lose weight? Can that action lose weight? Can flat support lose weight?

Although you have heard of the example of weight loss with flat support, what you don't know is that other people have done this besides flat support.

Diet control is the key to losing weight.

Lose weight by exercise alone? To tell the truth, no exercise can help you lose weight.

There is only one thing that can help you lose weight, and that is diet control.

What is diet control?

Simply put, diet control = insufficient calories. Calorie deficit = calories burned every day. When the body's heat balance is broken, you will lose weight or gain weight.

With one exception, partial weight loss can't do anything, at least for now.

When you use plate support and diet control to lose weight, you can also tell others that you lose weight by plate support. So don't just listen to others, think about what it is.

Can flat support slim the whole body? How long will it take to be effective? Plate support can't slim down the whole body, nor is it an effective training method for slimming down. To lose weight, you should do more aerobic exercise such as jogging and aerobic exercise.

Plate support is an anaerobic exercise method for training transverse abdominis muscle. Anaerobic exercise is to gain muscle and shape. To reduce fat or improve heart and lung capacity, we should do more aerobic exercise. Walking fast, jogging, skipping rope, aerobics, swimming, spinning bike and elliptical machine are all aerobic exercises.

Aerobic exercise to reduce fat should ensure enough exercise time and intensity. Take jogging as an example, at least three to five times a week for more than half an hour each time, and keep the heart rate at 60-80% of the maximum heart rate during jogging; The calculation of maximum heart rate is based on 220 years old. The effect of reducing fat by exercise lies in the persistence of exercise and the reasonable control of diet.

Anaerobic exercise can promote the effect of reducing fat, but it can only be used as an auxiliary training means for fat-reducing people. After fat reduction has achieved certain results, targeted anaerobic exercise is also necessary. For example, abdominal training such as belly rolling, flat support and double-headed lifting can make the relaxed abdomen firm and elastic. Plate support must be carried out in this way to be effective. Are you okay?

Plate support is the core of exercise, which has little effect on slimming. If you really want to lose weight, it is recommended to do half an hour of aerobic exercise, half an hour of strength training, pay attention to diet, less oil and less salt. Practice three points and eat seven points. Shut your mouth and spread your legs. This is the most scientific way to lose weight.

Can flat support lose weight? Flat plate support can reduce weight to some extent. Now it has become one of the favorite sports of many people. Because the movement is simple and easy to carry out, the flat support can exercise the core muscles well. Plate support does have a certain weight loss effect, but the effect of a single activity can not be said to be obvious, because plate support can change the direction of muscles through overall and local stretching, making the body lines more symmetrical. ...