What are the benefits of flat support? Flat support exercises muscle groups. It looks simple, but it can make the muscles of the back, abdomen, lower back and buttocks and the core muscles such as adductor and diaphragm get corresponding exercise, and it consumes a lot of physical energy during the exercise.
When doing flat support, the neck should keep leaning forward, so that the neck muscles can be effectively exercised and the cervical vertebra can be relaxed, which also plays a certain role in treating cervical spondylosis. At the same time, plate support is also beneficial to heart function and glucose metabolism.
Plate support exercises are mainly aimed at transverse abdominis, aiming at enhancing its muscle strength and endurance. The transverse abdominal muscles of people with small bellies are stretched, and their strength is partially lost, resulting in muscle relaxation. Plate support can increase the active and passive contraction ability of transverse abdominis muscle, strengthen intra-abdominal pressure, thus achieving the effect of exercising abdominal muscles and reducing the size of waist and abdomen.
Plate support can not only exercise the core muscles, but also shape the lines of waist, abdomen and buttocks, so that the lumbar and cervical vertebrae can temporarily release pressure, and more importantly, it can help maintain the balance of scapula and make the back lines more attractive.
Flat support fat burning flat support seems simple, but in fact it consumes a lot of energy. You can exercise rectus abdominis, transverse abdominis and muscles of legs, back and buttocks. If you feel bored, you can also combine other aerobic exercises, such as cycling and running, which can better improve people's basal metabolic rate and promote local fat burning.
How to support the flat plate is simple. The body is in a prone position, with elbows open to shoulder width and elbows supported on the ground. Keep the upper arm and trunk at 90 degrees as far as possible, keep your feet and toes close together as far as possible, reduce the support area, straighten your neck, look forward and down, ensure that your head, shoulders, hips and lower limbs are in the same plane, and completely tighten your abdominal muscles and pelvic floor muscles to ensure that your spine is in a natural physiological bending shape, and keep breathing smoothly without holding your breath.
Generally speaking, the longer the plate support, the better. It will vary from person to person, especially beginners, middle-aged and elderly people. Beginners can do 15 seconds at a time and do two groups at a time. After they are proficient, they will increase their practice time, 30 seconds in each group, three times at a time, and then reach each group 1 minute.
Which muscles does the flat support exercise? The core muscles include transverse abdominis, pelvic floor muscles and lower back muscles.
Located in the front and back of the abdomen and surrounded by the body, it is an important muscle group responsible for protecting the stability of the spine. Regular practice of flat support can enhance the muscle endurance of core muscles and develop "eight-pack abdominal muscles", which is recognized as the most effective way to exercise core muscles.
Other core muscle group exercises
Many classic movements, such as hard pull, squat, push-ups, handstands, pull-ups, sit-ups, hanging legs and so on, will exercise the core muscles.
Exercise leg muscles. Leg muscles include quadriceps femoris and biceps femoris.
There is a quadriceps in front of the thigh and a biceps in the back. The quadriceps femoris is one of the largest and most beneficial muscles in human body. To make thighs strong, you can often practice plate support training. The main function of biceps femoris is to bend the calf backwards. We need these muscles when running and walking.
Other exercises to exercise leg muscles
Barbell neck squat, barbell front squat, shoulder squat, leg lift, dumbbell prone leg flexion, straight leg hard pull, etc. Can exercise leg muscles.
Exercise your back muscles. The flat support is mainly to exercise erector spinae.
Erector spinae of the back and waist are connected together, and they are the long muscles behind the spine, which are located in the sulcus on both sides of the spine, with three on the left and three on the right. Both sides of erector spinae contract at the same time, which can make the spine stretch backward. It is an important structure to maintain the upright posture of human body, so it is also called vertical trunk muscle.
Others practice erector spinae sports.
Back flexion and extension, supine from both ends, flexion and hard pull, leg flexion and downward bending.
Gluteal muscles include gluteus maximus, gluteus medius and gluteus minimus, among which gluteus minimus is the deep muscle.
The gluteus maximus mainly stretches backward and rotates the thigh outward, the gluteus medius helps stabilize the pelvis, and gluteus minimus keeps his trunk upright when walking.
Other exercises to exercise hip muscles.
Squat with step, leg lift, alternate squat with one leg, squat below 90 degrees.
Exercise arm muscles Arm muscles include deltoid, biceps brachii and triceps brachii.
Practicing deltoid muscle well can increase shoulder width, triceps brachii controls arm straightening and bending, and biceps brachii has obvious electromyography effect when palm leans forward and elbow bends.
Other exercises to exercise arm muscles.
Barbell narrow bench press, supine bending lever arm flexion and extension, single-arm rope pull-down, pull-ups, dumbbell bending
Tips:
When doing flat support, we must pay attention to whether the movements are standardized, otherwise the training effect will be greatly reduced.
Action essentials: The shoulders and elbows are at 90 degrees, the trunk is straight, and the head and shoulders, hips and ankles are at the same level.
Precautions for slab support 1. It is best to warm up for about ten to fifteen minutes before doing flat support;
2. Doing flat support has certain requirements for the bones and muscles of forearm, wrist, shoulder and spine, so people with shoulder, waist and back pain had better stop exercising;
3. When doing flat support, the common wrong posture is that you are used to tilting your hips when practicing, or the angle of your arch, upper arm and forearm is not vertical. Many people often sink involuntarily at the beginning of practice, which easily leads to lumbar injury; If the center of gravity is too backward during practice, it is easy to hurt the ankle;
4. Incorrect posture can also lead to shoulder joint and arch injury and aggravate lumbar disc herniation;
5. It is impossible to achieve obvious weight loss effect only by practicing flat support. This kind of exercise can only improve the basic metabolism of the human body. To achieve a better weight loss effect, only by aerobic exercise and reducing energy intake can we fully consume fat, and we can use flat support as an auxiliary exercise;
6. When doing flat support, be sure to master the strength. When the supporting action begins to deform, you should stop it in time. Don't persist for too long at the beginning of training. After mastering the essentials of action, slowly and gradually extend the time.