"One action to get the abdominal muscles!" "Insist on doing it every day, and you will lose XX pounds in one month!"
"Fitness sports that are popular all over the world can be done at home!"
……
The above are various titles or descriptions used when introducing the flat bracket. Do you think it is reliable?
Flat support, I think everyone is familiar with it. A simple and easy action has been praised by dieters, abdominal muscle pursuers, office workers and many fitness whites.
But is the flat support really that magical?
Plank support, English name Plank, also known as abdominal bridge, is a simple muscle training, which can stimulate multiple muscle groups throughout the body.
But it is mainly used to train our core muscles, including transverse abdominis, rectus abdominis, oblique abdominis, hip and leg muscles and so on.
It is a static core training action of isometric contraction in the starting position of push-ups, which supports its weight with its forearm or palm.
① Plate support is self-weight training.
(2) Plate support is a static training of isometric contraction.
Isometric contraction refers to muscle contraction in which the length remains the same and the tension changes.
In this contracted state, muscle tension can be maximized. But because there is no displacement, physically speaking, muscles do no external work.
However, a lot of energy is still needed. Because the "contraction component" of muscle actively contracts, it produces great tension, which makes the "elastic component" of muscle elongate to resist external load.
① principle of muscle growth
In weight training, related muscle tissues will be subjected to pressure and tension during training, which will make muscle fibers tear, break and break.
After training, protein and other related substances are absorbed by the body to recover and generate more muscle fibers, thus increasing the latitude of muscles.
② Flat plate support can't help to train muscles.
In the contraction state of the muscle supported by the flat plate, the muscle tension is the largest, but there is no displacement, no displacement, that is, there is no damage and repair to the muscle fiber. In layman's terms, it just can't produce the effect of "increasing muscle"
Key points of posture
(1) Feet are hip width, feet are vertical to the ground, and toes support the ground.
② Keep the knee joint straight and the calf straight, and keep the heel, knee joint, hip joint, shoulder joint and the back of the head in the same straight line.
③ The hips are tightened, the pelvis leans back slightly, the abdomen is tightened, and you can't bend over.
(4) Keep your head neutral, chin slightly raised and eyes on the ground.
⑤ Press down and tighten the shoulder blades, and don't shrug.
⑥ The upper and lower arms are vertical, the forearm is flat on the ground and pressed down on the ground, and the elbow is directly below the shoulder joint.
⑦ Don't hold your breath when doing it, and try to keep breathing evenly.
Bending down on the ground, raising your hips, holding your head too high or bending too low are all wrong actions that make your body out of a straight line, which will cause unnecessary pressure on our shoulders, back and waist. For example, the following figure: (If you read more wrong questions, you will find problems.)
Flat plate support seems simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist.
If you feel pain in your shoulders, waist and back recently, you'd better not do this exercise.
Wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis, and people with a history of shoulder dislocation are 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 trying exercises such as flat support and abdominal rolling.
The wrong flat support not only can't achieve the training effect, but some wrong postures can even be called "waist injury solution" The more you practice your waist, the more it hurts!
The tablet supports this kind of exercise, and the most exciting thing is the deep muscle of the body: transverse abdominis.
This movement will not and should not be trained to your lower back and waist. If the muscles at the back of your body start to feel during training, then you should stop this action.
Examples of injuries caused by wrong actions:
Above, the beautiful woman's waist collapses badly! This is a typical prone position in which the pelvis leans forward, which will produce shear force on the lumbosacral joint and do great harm to the waist.
Above, the trainer's hip was propped up, but he also collapsed. In this posture, the lower abdomen and buttocks must be in a relaxed state, and the core muscles can hardly be exercised, which will bring extra pressure to the lumbar spine.
Make the standard first, wait for the flat support to be a "simple mode" for you, and then try the variant action (the original picture is clear, but it can only be compressed and uploaded).
▼ Two-point support
▼ rotary
▼ Elbow alternating plate support
▼ Kneel flat support
▼ Anti-leveling brace
▼ Side plate bracket
▼ Saw type
▼ Mountaineering style
▼ Point to ground type
▼ Mobile phone
Stuart McGill, a biomechanical scientist of spine, believes that "repeated 10 second flat support training can better create the stability of trunk and improve sports performance."
Tom Hoel, the current world record holder for flat support (4 hours and 28 minutes), said that few people can benefit from long-term flat support. He won't let his students train on the flat support for more than 3 minutes.
Well-known physical fitness coach Dan John in his new book "Can you go? It is difficult to get more benefits when the flat plate is supported for more than 2 minutes.
We carry out flat support to stimulate the isometric contraction ability of the muscles in the front of the body, which can also be considered as the so-called "core stability"
If it is not for competition and bravado, then the longer the time, the better. Just like in training, the greater the weight, the better the training effect. Our first consideration is the action standard and safety.
On the one hand, because the core muscles are already doing muscle endurance training in normal standing and sitting exercises, there is no need to increase too much muscle endurance training through long-term flat support.
On the other hand, due to the long supporting time, deformation and easy compensation, we can often see some news about lumbar injury caused by flat support.
Compared with other sports methods, the action of flat support is a static training action, with neither centrifugal contraction nor centripetal contraction, and flat support is also a self-weight training action.
Therefore, there is almost no possibility of injury under the premise of correct action.
Compared with traditional training, flat support can stimulate deep muscles more effectively and comprehensively.
The advantage of static training is that more sports units can participate in sports when doing isometric contraction. When the strength of the big muscle group is insufficient, he will mobilize the deep small muscle group to support it.
We can talk about the core muscles, such as rectus abdominis, oblique muscle inside and outside abdomen, gluteus maximus and so on. You can use many other training moves instead, you don't have to do flat exercise.
On the contrary, many nameless deep muscles can be effectively exercised under the support of flat plate, and this is the value of flat plate support!
Because there is no centrifugal contraction and centripetal contraction, there is basically no strong muscle pain.
What many people are most worried about is that the abdomen is not small and the waist is thick first.
Because the flat support has no centrifugal contraction and centripetal contraction, it will not make your waist muscles bigger, so it is impossible to make your waist thicker.
But at the same time, it is also the disadvantage of flat support, which will not make the muscles bigger, so it will not increase the volume of rectus abdominis, which will be used below.
The action mode of plate support is simply stable action. This is an action to keep the body stable when lying prone.
Under heavy load, the function of flat support requires extremely high stability of the whole trunk. It improves the isometric contraction ability of the anterior muscles of the body.
Flat support can't increase the muscle hypertrophy of your abdominal muscles, nor can it make your abdominal muscles more obvious. The meaning of this action is to increase the stability of your torso.
In my training system, the human body has five basic action modes: push, pull, rotation, asymmetry and stability.
In all movements, we need so-called "stability", whether we call it "body stability", "core stability" or "trunk stability"
The so-called "stability" includes control and conduction.
① control
For example, flat support is the supportive stability training in a static state. What is needed here is the control of the trunk. If you can't control the stability of your trunk, you will collapse and lift your head.
② Stability.
For example, cat crawling can be regarded as dynamic displacement stability training. What is needed here is the control of upper limbs, lower limbs and trunk. If you can't control the stability of your body, you will be deformed.
The training effect of flat support is mainly influenced by three aspects, in order of importance:
Action standard > training intensity > duration.
This is the core index that affects all strength and gymnastics training movements.
It can be said that under the premise that other factors remain unchanged, the better the standardization of movements, the better the training effect.
Training intensity can be improved by reducing rest time, increasing exercise difficulty and increasing load.
For ordinary people, a single group of flat support lasts more than 2 minutes and will not bring greater training benefits.
All the effects of sports, as well as the expected effects we want to achieve, must be explored from its essence.
Here, the force method and action essentials of flat support are put aside, and it is only analyzed from the perspective of slimming and fat reduction.
Want to lose weight and fat:
First of all, we must follow the fundamental principle that consumption is greater than intake.
Secondly, when choosing the exercise mode, try to choose aerobic exercise, keep the heart rate of fat reduction, and make the body more inclined to supply energy with fat.
Finally, you need to keep aerobic exercise for more than 30 minutes to ensure the necessary total consumption.
Sports enthusiasts who have tried flat support know that they feel relaxed at first. Over time, they will feel their hearts beating faster and sweat seeping from their foreheads until they are covered in sweat and can't hold on any longer.
In the flat support exercise mode, first of all, did you reach the fat-reducing heart rate? Secondly, did you keep enough exercise time while reducing your fat heart rate?
Flat support can only reach the heart rate, and it can't last long.
Most people who want to lose weight are in poor health. It is easy to meet the needs of fat-reducing heart rate by doing flat support, but because of their average physical exercise ability and poor core strength, they can't continue to adhere to it soon after reaching fat-reducing heart rate.
High-level flat support enthusiasts, in the process of flat support, the first 80% of the time is relaxed and happy, that is to say, during this time, they have not reached the appropriate intensity of fat-reducing exercise and their heart rate is too low.
Similarly, for experts, if they reach the level of fat-reducing heart rate, they will not be far from "persistence"
If you want to present charming abdominal muscles or vest lines, you also need two conditions. One is that you have developed rectus abdominis, and the other is that you have a low enough body fat rate.
As mentioned in the previous paragraph, flat support can't reduce fat, so it can't help reduce body fat rate.
How about increasing the volume of rectus abdominis?
The stimulation of flat support to the muscles in front of the body is very comprehensive. But it must be clear that flat support is a muscle endurance exercise, not a simple strength training.
● When we are doing flat support, the unit we use to measure is time.
When we do belly rolls, the unit of measurement is numbers.
● As a barbell piece with higher difficulty, the unit of measurement is weight and times.
As a simple muscle strength training, the direct result of exercise is that the cross-sectional area of muscle becomes larger, but when doing muscle endurance training, the external shape of muscle is not so obvious.
In other words, if you want to have large abdominal muscles and vest lines, it is more important to close your abdomen and lift your legs.
Muscle endurance training is more about the deep muscle groups in the corresponding parts, such as flat support, and more about the deep transverse abdominal muscles than the naked eye rectus abdominis.
Plate support can't specifically stimulate rectus abdominis, nor can it make rectus abdominis bigger, so plate support is definitely not a good way to practice abdominal muscles and vest line.
Feeling "tired" when doing flat support does not mean the training effect.
In traditional martial arts, there is a static exercise to exercise thigh strength and stability-Zama Bu. Ordinary people will feel sour and tired after posting for a minute or two.
The ancients chose it because it was convenient enough and did not need additional equipment and venues, but do you think there are still athletes or fighters who exercise their legs by riding horses?
Muscles can only be fully exercised when they stretch and contract to do work. It is precisely because of the low efficiency of static exercise that Zamabu will be replaced by other more effective training methods in modern times, as well as flat support.
Flat plate support has some benefits for the "static stability" of human body, but human body is always in motion, and what we need more is "dynamic stability" in the state of motion.
In other words, I need to walk steadily (dynamic human body), but I stand naturally (static human body). Ordinary people don't stagger, do they?
So what you need to develop is the core stability of running, jumping, pushing, pulling, squatting and lifting, so that the waist and abdomen can become the transit of strength.
In fact, the best training methods to enhance core strength and stability are squat and hard pull, which can't be compared with any action. They can enhance your ability to "maintain stability and conduct strength under the premise of bearing weight", which is the main significance of core muscle groups.
From the point of view of rehabilitation, flat support was originally proposed to solve the low back pain problem of the general public, not to exercise abdominal muscles.
Flat support has a high demand on the proprioception of trainers, which is generally lacking by the general public. A slight movement error, such as collapse, may bring negative effects and aggravate lumbosacral joint pain.
Not everyone has mastered the professional posture and skills of flat support, but the "easy to try" feature of flat support constantly attracts people to try blindly. If they can't practice, the more they practice, the more they get hurt.
So, don't try to do it alone, try and learn under the supervision and guidance of professionals.
The flat plate supports the mobilized muscles, which are mainly concentrated in the front side of the body. Most female trainers and sedentary people have relatively strong chest muscles and weak back muscles.
If we further strengthen the anterior side and neglect the exercise of back strength and support, this imbalance between the anterior and posterior sides will easily affect the stability of the spine and lead to low back pain.
Shaping the body is all-round. The human body has more than 200 bones and more than 600 muscles. Don't imagine that one action can achieve all the desired exercise effects.
All athletes with great figure should practice their perfect figure through all-round tempering!
Only through comprehensive exercise and unremitting persistence can we succeed!
Disclaimer: All articles published on WeChat official account are only shared as popular science knowledge and cannot replace professional medical advice. If you are sick, please see a doctor in time.