The correct posture of plate support is 1. Prepare for action. Find a yoga mat, lie face down on the yoga mat, feet slightly apart, toes on the ground, shoulder width apart, elbows on the ground.
2, support this is the most important part, the muscles of the abdomen and buttocks and legs support the body hard, except the forearm and toes, other parts of the body must be off the ground.
At this time, the hips are adducted, the back is straight, and the face is looking down, so that the whole body is flat.
Keep this posture for about 30 seconds, and you must exert strength on your shoulders, abdomen and buttocks. Remember that it is not only supported by arms. If only the arm feels sore after flat support, it means that the posture must be adjusted.
3. Advanced flat support changes After the static flat support is proficient, you can consider adding some dynamic flat support changes, such as alternately blowing your feet, pushing your hips up and down, bending your feet and elbows to touch the ground in turn, and rotating your body sideways. To increase the training of side muscles and help burn more calories.
How long does the flat support last? The longer the plate is supported, the more effective it is. Generally speaking, it is recommended that the static flat plate be supported for 30 seconds at a time, and the effect may not be good after a long time. After holding for 30 seconds, rest for 1 min and hold for another 30 seconds. It is enough to repeat 5- 10 cycles.
If you can't hold on for 30 seconds at first, you can start with 10 second, and then slowly lengthen the support time.
The myth of flat support The longer the flat support lasts, the better. The fitness instructor unanimously suggested that 30 seconds is enough for each brace. Muscle training needs interval rest time, which makes the muscle exert itself for too long at one time, which not only does not help the training effect, but also increases the risk of muscle strain.
Can you lose weight easily by doing flat support? The main purpose of plate support is to exercise core muscles, improve the troubles of backache and increase the stability of the spine. If you only do static plate support, then the fat-reducing effect is limited. Dynamic flat support can increase strength and is more effective for slimming.
Five benefits of plate support 1. Strengthening core muscles Core muscles include gluteus maximus, rectus abdominis, transverse abdominis, oblique abdominis, oblique abdominis and other muscles located above the hip joint and below the diaphragm. Their main function is to protect the spine, keep the body stable and avoid injury and soreness. Training core muscles can increase ability and reduce the risk of ligament and joint injury.
2. Improve the balance ability of the body. People with poor balance will be limited when doing a lot of training movements, and the speed of running is slower than others. Part of the reason for poor balance is that muscles are not strong enough. The training of flat support can help improve your balance and make you perform better in other places.
3, improve the posture Many people have the habit of hunchback for a long time, not only the appearance does not look straight enough, but also the burden on the spine is too heavy. Plate support can help adjust the habitual posture of the spine, improve the hunchback problem and make your appearance look higher.
We know that to improve the fitness effect, we must train the core muscles, so we must do a good job of flat support, but do you really know how to do the right flat support? The wrong posture of plate support will not only reduce the training effect, but also lead to poor other training postures, which is counterproductive. The following article will tell you how to do plate support correctly.
Precautions for flat bracket 1. Start training with simple movements. Although flat support is suitable for beginners, it is not recommended to challenge flat support from the beginning for those who have not done muscle strength training and lack muscle strength. If you find it hard to do it, even 10 seconds can't be maintained, then you can start with the flat support in kneeling position, that is, take the knee as the support point and slowly train the feeling of abdominal and hip muscles. If you barely support the steel plate from the beginning, it may lead to spinal injury.
2. Always keep breathing naturally. Many people are used to holding their breath when their muscles exert their strength, which is wrong. Breathing should be normal despite muscle exertion. If you let your muscles work in the most relaxed state, your endurance will last longer.
Before you start doing it, make sure that your muscles will exert strength.
The standard of plate support is not only to flatten the body, but that the muscles do contribute. Some people's hips are obviously soft when doing flat support, indicating that the muscles are not exerting force. If you can't grasp the feeling of muscle strength, you can start from standing, practice shoulder blades, back, abdomen and buttocks, and then continue to do flat support.
3. Do it after the training. Most people will do flat support together with other exercises. In this case, it is recommended to wait until all the training is completed, and finally use the flat support as a finishing exercise. Because flat support requires a lot of efforts from the core muscles, if you do flat support first, other training performances will be discounted.