How to do flat support without hurting the waist? Plate support is a way to exercise muscles. It can simply train human muscles, and the requirements for the venue are not high. It is a very simple exercise method, but it will hurt your waist if you are not careful. Then how to do flat support without hurting your waist?
How to do flat support without hurting the waist 1 Before you start to do flat support, practice your abdomen first, and practice your abdomen through breathing, so that you can relieve abdominal pain when you do flat support;
When doing flat support, if you do it for a long time, your body will collapse unconsciously. For this, we can put a round thing under our body to remind us to keep our waist as straight as possible when our body touches it.
It is also very standard to do flat support. The body should be in a straight line without any bending. If there is a bending phenomenon, it is meaningless to your body and may also cause harm to your waist.
Causes of lumbar injury caused by steel plate support
The main reason is that the posture of the flat support is wrong!
The flat plate supports the strength of exercising the abdomen. Many people don't feel the strength of the abdomen, but use the strength of the arm or waist instead. In order to pursue the length of time, there will be a problem of waist collapse. The more serious the waist collapse, the longer it takes, and the more painful it will be. Not only did I not exercise my abdomen, but I also injured my lumbar spine.
The essence of flat support is that the body is parallel to the floor and the abdomen is tightened, and the effect of fitness is achieved by constantly stimulating the abdomen. Blind training with incorrect posture will not only fail to achieve the effect of fitness, but also cause harm to the body.
Replacing the abdomen with strength from other places is also a kind of harm to the body. Over time, the problem of low back pain will fall, which is more likely to cause lumbar injury!
Correctly practice plate support to protect lumbar spine
From the point of view of kinematics, the exercise of plate support can shape the waist and abdomen lines and achieve stability with the multifidus muscle behind the waist. The posture standard of plate support can make the body more peaceful, thus protecting the lumbar spine.
Furthermore, the transverse abdominis and the muscle group multifidus beside the spine are the main core muscles of the trunk, which play a key role in the stability of the body. When these muscles are exercised, the lumbar spine will be better supported and many injuries can be avoided.
Introduction to the correct action of flat plate support
People's head, shoulders, back, hips and legs are all on the same plane. Keep the upper arm and trunk at 90 degrees as far as possible, and put the two toes together to reduce the support area. The muscles of waist, abdomen and buttocks work together. If you can't keep your state, you can choose the difficulty of kneeling on one knee or tightening your knees, the difficulty of landing on your toes, and the strength of your waist and abdomen.
Remember four points: keep a straight line from beginning to end; Shoulder width between feet; Keep your hips below your shoulders; Shoulders over elbows.
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 kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes naturally drooped, eyes looked at the ground about 30 cm away from fingers, and kept breathing evenly.
Put your palms under your shoulders so that you can exercise your triceps and chest muscles at the same time without putting pressure on your shoulders.
Who can't do flat support?
Flat support looks simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise.
People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise. In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as flat support, belly rolling and sit-ups.
1, people with severe scoliosis, acute lumbar disc herniation and osteoporosis are not recommended to do steel plate support because their bones and muscles are not up to standard. However, steel plate support can correct mild scoliosis and can also be used as a restorative exercise in the later stage of lumbar disc herniation.
2. It is not recommended for middle-aged and elderly people over 45 years old to do flat support, but anyone who insists on long-term exercise and has excellent physical fitness can do it. Locke, who is over 60 years old, is an example. Because of the pressure on blood vessels, patients with cardiovascular diseases are not recommended to do this kind of exercise.
3. Due to the large amount of exercise in the muscles of the waist and abdomen, it is not recommended for pregnant women to support the plate. However, for women more than 42 days after delivery, it is recommended to stay flat, which is beneficial to the recovery of pelvic floor muscles and the prevention of uterine prolapse.
Copyright no.5 network.
How to make the flat brace not hurt the waist? 2 What is the reason for the collapse of the flat brace?
In the case of flat support, the standard posture of the back should be a straight line, and many people can't support their waist because they have no strength. This condition is called lumbar collapse.
The standard of tablet computer is that the shoulders, waist, hips, thigh roots and calves are basically on a flat network, which is also the origin of the name of tablet computer. To put it bluntly, when making a 1 tablet computer, the support of the waist muscles can't bear it, and then it will gradually decrease. Looking around, it means that the waist is obviously smaller than the shoulders and buttocks, which is called lumbar collapse.
In the case of flat support, the standard posture should be that the human body is in a straight line, but when the waist collapses and the posture is not standard, the waist collapse means that the intervertebral disc is overstretched and the pelvis leans forward, which will make the intervertebral disc and pelvis form a curved angle for posture, and the abdominal muscles cannot exert force.
These are the reasons that cause abdominal muscle folding obstruction and lumbosacral joint shear stress. After a long time, it will immediately damage the waist, leading to backache. The longer the flat support is used in the collapsed position, the greater the damage to the waist, which may cause lumbar muscle strain, lumbar disc herniation, displacement and even dislocation.
How to prevent flat plate support from collapsing
First, train abdominal breathing.
At ordinary times, we mainly inhale shallowly. According to training abdominal breathing, we can certainly grasp the contraction of waist muscles and control the fluctuation of muscles. However, in training, be careful not to intentionally exert waist strength, but to train inhalation under certain circumstances.
Second, put a drink bottle under your abdomen.
When you are training for leveling, it is very easy to collapse after a long time. So at this time, you can put a 500 ml beverage bottle under your abdomen and urge yourself with Aquarius, so as to ensure that your abdomen is not easy to touch Aquarius.
Third, improve abdominal energy.
The collapse of flat support is also the main manifestation of abdominal energy deficiency. Abdominal energy is weak and cannot support the human body for a long time. Therefore, before doing flat support, you can improve your waist energy according to other exercises, such as push-ups and belly rolls.
Fourth, make sure the correct posture.
When doing flat support, remember that the whole body must be in a straight line from beginning to end, and you can't tilt your ass or hang your upper body. And the distance between the two feet should be the same width as the shoulder, so as to ensure that the butt is less than the height-width ratio of the shoulder, the arm is bent 90 degrees, and the road surface is divided vertically.
Generally, you can call relatives or partners to see it during the flat support training. Once you have a breakdown, give immediate guidance. When you master the method, you think it will not be easy to collapse next time.
How to do plate support without hurting the waist 3. Benefits of correct plate support.
(1) Strengthen the core muscles and shape. Long-term adherence to flat support can exercise abdominal muscles, neck muscles, back muscles and gluteal muscles. When doing flat support, the abdomen is in a state of tightening and tension. This process can gradually strengthen abdominal muscles and consume fat. At the same time, the movement requires the body back to be straight, which can improve the body shape.
(2) Reduce the chance of back diseases. Weak back strength will affect the stability of the spine and increase the chance of back and spine injuries. Plate support can effectively strengthen the muscle strength of the back, and at the same time, it can also train the waist strength, strengthen the waist strength and improve the stability of the lumbar spine when doing plate support.
(3) correct the wrong posture of the body. Nowadays, many occupations need to bend over to work for a long time, which often leads to backache, neck pain and so on. When walking, you will bend over involuntarily. Plate support can improve this situation, improve the stability and balance of the body, and help to maintain the correct standing and sitting posture.
2, how to correctly carry out the action of plate support. First of all, the overall posture is prone, similar to push-ups. Support with elbows, forearms, fists and toes. The shoulders and elbows are perpendicular to the ground, the trunk is straight, and the head, shoulders, crotch and ankles are kept in the same plane. Tighten the abdominal muscles and pelvic floor muscles, keep your eyes on the ground and keep this posture as long as possible. You can exercise many times a day.
3. Not suitable for people. Although flat support has many advantages, it is not suitable for everyone. Severe scoliosis, acute lumbar disc herniation, acute low back pain and osteoporosis are not suitable; Not suitable for patients with cardiovascular diseases; Not suitable for people over 45 years old; Not suitable for pregnant women.