Plate support is a very effective exercise to reduce fat, which can help you reduce it from 130 kg to 106 kg. Here are some dry goods supported by fat reduction discs:

1. Proper diet control: The key to reducing fat is to consume more calories than intake. So you need to properly control the intake of high-fat and high-calorie foods, such as pork.

2. Increase aerobic exercise: In addition to flat support, aerobic exercise such as walking and jogging can also help you consume more calories. Try to do at least 150 minutes of moderate-intensity aerobic exercise every week.

3. Increase muscle mass: Plate support is an exercise that can enhance core muscle strength. By increasing muscle mass, you can increase your metabolic rate and burn more fat. It is recommended to do strength training at least twice a week.

4. Control dietary intake: Reasonable control of dietary intake is the key to reducing fat. Try to choose foods with low calorie and high nutritional value, such as chicken breast and beef.

5. Insist on long-term exercise: Fat loss is a long-term process, which requires continuous exercise and persistence. Try to keep more than 30 minutes of aerobic exercise and proper diet control every day, gradually reduce body fat and maintain a healthy weight.

In a word, flat support is a very effective exercise to reduce fat, but it also needs proper diet control and comprehensive exercise plan to achieve the best effect.