For those who practice for more than 2 weeks, 3 minutes can be regarded as a higher requirement for the primary level. For those who practice for a long time, if it is easier to support the flat for 3 minutes, you can increase or decrease the exercise time according to your actual situation, but it is not recommended to do it for too long, and do what you can.

2 How much heat does the flat support consume for 3 minutes? 3 minutes can consume about 10 calories.

In the case of standard flat support action, it consumes about 10 calories in 3 minutes. However, flat support consumes less calories, mainly to exercise core muscles, so it is suggested that people who need to lose weight can choose to cooperate with other exercises and reasonably match their diet.

3 Benefits of Flat Support Enhance Core Muscle Groups Flat support can exercise core muscle groups, including transverse abdominal muscles, oblique abdominal muscles, erector spinae and lower back muscles, because in the process of flat support, it is necessary to straighten the abdomen and back, and regular exercise can make these muscles more powerful.

To enhance the sense of balance, the flat support needs to tighten the leg muscles, which can enhance the strength of the leg muscles and effectively improve the sense of balance when walking, because many people's walking imbalance is due to the lack of exercise in the leg muscles, resulting in weakness of the leg muscles.

Improve the spine problem because the head, shoulders and sacrum are on the same level in the process of flat support, and regular flat support can adjust the curved spine and improve the posture.

Improve the flexibility of the body. Flat support can exercise most muscles of the body. Long-term exercise can make muscles relax and contract more freely, thus making the body more flexible and reducing the risk of injury.

4 The flat plate supports the correct posture 1, bends the elbow joint, makes the palm and forearm close to the yoga mat, and pays attention to the five fingers of the hand.

2. Toe on the ground, so that the soles of your feet are perpendicular to the ground. Use the strength of your forearms and forefoot to get your body off the ground. Pay attention to the same weight on your arms and feet.

3. Tighten the abdomen, buttocks and legs, and try to keep the head, shoulders, back, sacrum, knees and ankles at the same level.

4, keep breathing evenly, eyes face up to the ground.