Do you know how to reduce your stomach with flat support? Nowadays, more and more people pay attention to the shaping of figure and figure. Flat support can optimize waist line, exercise legs and successfully reduce stomach. So, how do you reduce your stomach with a flat brace? Let me share a few ways to lose weight!
How to reduce stomach with flat support 1 1 Prepare a yoga mat, lie on it, and then exhale and inhale. This is the most basic breathing method when doing flat support. Many people like not to hold their breath, but this is actually the most wrong way.
2. Slowly stick your arms tightly on the ground, palms down, elbows at 90 degrees, palms tightly grasping the ground, eyes looking forward, and never look at the ground.
3. If you find it difficult, your toes can be slightly bent, but the whole abdomen must be tightened and your back must not collapse. If you feel that the muscles of your whole abdomen and navel are stretching, you are doing the right thing.
4, the whole body into a straight line, imagine yourself as a board, and then try to tighten the abdomen and buttocks with the strength of the waist, keep exhaling and inhaling, and insist on this action 1 minute.
5, remember the whole process, the body should always keep a straight line, after a minute, you will feel a lot of sweat, which shows that the action is done. Very in place.
Note: the length of time is not the key to the gradual support of the plate. For the flat support exercise, it must be different from person to person and step by step. If you blindly pursue strength, it is easy to go wrong. In addition, bodybuilders who have never touched the flat support can reduce the difficulty and take a kneeling position, which can also achieve the exercise effect and be safer. Then increase the intensity according to the physical condition and feeling, step by step. Don't care too much about time, the length of time is not important, the accuracy of action is the most important. For the flat support, the challenge should be the time to insist on static exercise under the correct action, and the action standard should be the first. If fatigue causes movement deformation, it should be stopped immediately.
How to reduce stomach with flat support? 2 What are the benefits of flat support?
In life, more and more people pay attention to fitness now. Plate support is one of them: it can exercise your core muscles, improve your athletic ability, reduce the risk of back and spine injuries, increase your basal metabolic rate, improve your posture, improve your balance ability and so on. Plate support mainly exercises core muscles, including transverse abdominis, oblique abdominis, rectus abdominis and gluteus. By doing flat support, you can strengthen these muscles. When these muscles are strengthened, you will find that your athletic ability has been improved. Doing flat support can strengthen and consolidate your muscles and ensure that there is not too much pressure on your spine and back. According to the American Sports Association, flat support can not only reduce back pain, but also provide strong support for your back, especially the upper back.
Flat support is also very beneficial to women. It can make your whole line look symmetrical. Flat support consumes a lot of physical strength and can shape perfect lines. If you cooperate with aerobic exercise such as cycling and running, you can improve your metabolic rate and burn more fat in your body. Regular plate support can exercise the muscles of the back, abdomen, lower back and buttocks, as well as the core muscles such as adductor and diaphragm. Doing plate support will consume a lot of physical strength. Flat plate support can exercise core muscles, create lines of abdomen, waist and buttocks, temporarily release part of the pressure of lumbar and cervical vertebrae, balance scapula and make the lines of back more attractive.
Flat support is an anaerobic exercise: flat support is a static resistance exercise, which can exercise the core muscles of the abdomen, thighs, calves and arms and enhance the strength of the waist and abdomen muscles, but it can't reduce fat, so it is anaerobic exercise. Aerobic exercise means that in order to improve the cardiopulmonary function, increase the metabolic rate of the body and pay attention to endurance, you can communicate with your mouth during exercise (except swimming). Long-term aerobic exercise can reduce fat content, including brisk walking, jogging and other aerobic exercises, which are all good ways to lose weight. Although flat support can exercise the main muscle groups of the body and improve core strength and stability, it is not completely impossible to lose weight, but it is really difficult.