How to practice tablet support to lose weight?
Plate support should combine diet control and aerobic exercise to lose weight.
Flat support can exercise muscles, but if you want to achieve better weight loss, you need to control your diet and cooperate with aerobic exercise, such as running, skipping rope and cycling.
For example, when you exercise, do a set of actions properly. If you jump a set of ropes for one minute, jump rope for one minute, make another set, and then jump rope, the effect will be better.
There is also a need to control diet in daily life, avoid overeating, excessive fat intake, and eat more fruits and vegetables.
Can flat support lose weight?
Flat support is not effective in losing weight!
Professional fitness coaches say that flat support is one of the effective ways to train core muscles, and its training purpose is to exercise muscles and shape the body. But the effect of losing weight is not significant.
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.
Compared with aerobic exercise such as cycling and swimming, the weight loss effect of flat support is not good. Often used as an auxiliary means to lose weight, it is not advisable to achieve the purpose of losing weight by doing flat support.
How to do the flat support?
Step 1: Prepare a yoga mat. Take the push-up posture as the initial action. Push-ups, as the initial movement, are the simplest initial posture for practicing flat support.
Step 2: Bend your forearm down and stick it to the ground, with your elbows and fingers flat on the ground. The palms should be tightened and placed directly under the shoulders.
The third step: the toes can be slightly bent, tightening the abdomen, so that the abdomen and navel have the feeling of stretching to the spine.
Step 4: straighten your body, but keep your neck and spine relaxed. Imagine you are a board, so that you will be as straight as an arrow. Tighten the abdomen and buttocks. These are the two main muscle groups in exercise.
Step 5: Keep the flat plate supporting this posture until you feel unable to support it (or feel your body sweating slightly). Keep your eyes on the ground ahead and be careful not to lift your back. Your body should always be in a straight line from head to toe.
Key points of plate support
1, pay attention to keep the elbow and shoulder joints at right angles to the body.
2. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
3. Always keep your body straight and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.
4, the shoulder is above the elbow, keep the continuous contraction of the abdominal muscles, keep the hips not higher than the shoulders, and the feet are shoulder width apart.
5, hands can be closed, lasting more than 75 seconds, hips should be raised appropriately (because our hips will sink over time, we need to keep our hips, waist and legs in a straight line).
6. Although the flat support is simple, you still need to do some warm-up exercises before doing the action.
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