Flat support is the most common in fitness training, and the length of support marks the strength of individual abdomen. So, how long does it take for the flat support to be qualified?

How long does it take for the flat support to be qualified?

Generally speaking, the lower limit of platform support for girls is 50 seconds, and that for boys is 1 minute. Of course, the minimum time for side plate support will be less, 30 seconds for boys and 10 to 20 seconds for girls. But if it is less than the above time, it may be that the abdominal strength is weak. Besides, practicing for less than a minute at a time doesn't make much difference.

Then, it is suggested to strengthen the abdominal strength appropriately. For example, you can do leg press, cycling, sit-ups and other exercises to exercise abdominal strength according to your schedule. In fact, walking and climbing stairs is also a natural exercise for your waist and abdomen muscles.

How long can tablet support lose weight every day?

In fact, from the perspective of weight loss, there is no need to pursue the length of leveling time. Because the main function of flat support is to exercise muscles and shape the body, its weight loss effect is not good. The flat support is simple and belongs to static resistance exercise. It does not have the characteristics of reducing fat and has great limitations in slimming, so the elderly and obese people are not suitable for this kind of exercise.

In addition, compared with cycling, swimming and other forms of aerobic exercise, the effect of plate support is not good, and it is often only used as an auxiliary means to lose weight, so it is not advisable to think about losing weight through plate support.

Benefits of female flat support

1, strengthen core muscle groups and improve sports ability.

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. Strengthening the transverse abdominis allows you to lift more weight. Strengthening rectus abdominis can make you jump higher. Strengthening the abdominal oblique muscles can improve your ability to stabilize lateral bending and twisting.

2. Reduce the risk of back and spine injuries.

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.

3. Improve your body posture.

Plate support exercises will improve your core muscles and greatly improve your standing posture and stable posture. Therefore, you can always maintain the correct sitting posture after a period of flat support practice. Because the core muscles have a far-reaching impact on the overall condition of the neck, shoulders, chest and back.