Plate support diet
Basic flat type: elbow flat type
Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight and stay in this position for as long as possible.
Action essentials: the abdomen should be tightened, the legs should be straight, and the body should be presented. Tablet? Don't arch your hips, don't collapse.
Flat plate support variant
1, leg lift type
Make an elbow-supported lying posture, then lift one leg backwards, straighten your leg and keep your upper body straight.
2. Cantilever plate type
Do a flat posture with elbow support, then one hand is off the ground, straight forward, the elbow of the other hand supports the ground, and the upper body remains straight.
3. Side plate type
Lie on your side on the mat, with your arms bent about 90 degrees to support your body, and keep your head, back, hips and feet in a straight line. Then lift your body as usual until your whole body is in a straight line.
4. Plate translation
Make an elbow-supported lying posture, then push the body forward with the strength of elbow and toe, and then resume the original action. During exercise, the body is always flat.
5, flat twist hips
Take the lying posture supported by elbows as the basic action, and the crotch twists like the left and right sides. In the process of twisting, you can obviously feel the abdominal muscles moving.
6. The side plate swings the crotch
Lying on your side on the mat, one arm is straight to support your body, the other arm is straight to the sky, your legs are straight together, and your whole body is straight. Big? Then the hips and waist sink, and when they are about to touch the ground, the hips and waist get up and arch.
The basic posture is to elbow the flat plate, then straighten your arms, hold your palms on the ground, and prepare for push-ups. Alternate elbow lifts and push-ups.