Where can I reduce the plate support? Speaking of flat support, I think many people will be very familiar with it, because flat support exercise has long been a very popular way of exercise. Many people use flat support to lose weight, so where can flat support be reduced?

Where can the slab support be reduced by 1 (1) thin belly?

Speaking of where to reduce the plate support, as we all know, it is very effective for thin belly to insist on doing plate support exercises.

Because the flat support is specifically aimed at the movement of abdominal core muscles, it is necessary to ensure that the body is always in a straight line during the contact process, which is a great test for abdominal strength, can effectively stimulate abdominal muscles, and is very helpful for thin belly and practicing vest line.

(2) thin buttocks

Where is the reduction of flat support? As mentioned above, when we are doing flat support exercises, our bodies need to be kept in a straight line all the time, even our hips can't tilt up. In this process, our hips also need help, so practicing flat support can help us lose weight.

(3) stovepipe

In the process of flat support practice, in addition to our arms, another stress part is the leg.

Because only our elbows and feet touch the ground when supporting the flat plate, our legs need to be kept straight all the time during this process, and you will feel that your legs are sour and hot, which can effectively stimulate our leg muscles, so you can thin your legs for a long time.

(4) Thin back

When doing the flat support exercise, we support our bodies with our hands. At this time, our back stretches to both sides, which also has obvious exercise effect on our back muscles. Regular plate support exercise can make the back muscles more obvious, and can also effectively improve the hunchback problem, which is very helpful to change bad posture.

The above is an introduction about where to reduce the plate support. Obviously, plate support exercise is very helpful to lose weight in many parts. Friends in need, insist on doing flat support for at least 10 minutes every day, and their physical condition will get better and better after a period of time.

Where can I reduce the plate support? 2 flat support mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help maintain the balance of the scapula, make the lines on the back more attractive, and also play a certain role in reducing stomach, so it is generally mainly used in thin belly.

There are various ways to lose weight now. For lazy cancer patients, you can choose medical beauty methods, such as liposuction and injection. However, this method has great side effects and is easy to rebound afterwards. If you want to lose weight healthily, you'd better choose exercise. Many people know that flat support can shape your figure and is favored by everyone. However, where is the thin plate support?

This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the scapula and make the lines on the back more attractive. It has a certain effect on reducing abdomen, so it is mainly used to thin abdomen and tighten abdominal muscles. However, flat support is not aerobic exercise and consumes less calories, so the effect of reducing stomach is not ideal.

According to some data, it takes about 200 calories to support a treadmill 1 hour, while jogging at 8 km/h consumes 400 calories, which needs to be combined with other exercises to achieve better slimming effect.

Practice method

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.

Action essentials

The elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.

To increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart. Hands can be closed, and you can raise your hips appropriately if you hold on for more than 75 seconds. Keep your neck forward and exercise your neck.

Where can I reduce the plate support? 3 Can flat support lose weight?

Yes Although the action of flat support is simple, it actually requires the coordinated action of all muscles, which can exercise most of the muscles of the whole body and consume a certain amount of heat during the action. Long-term persistence helps to keep fit and lose weight.

Where can the flat bracket be thinner?

thin belly

Plate support is mainly aimed at core muscles such as abdomen, which can stimulate abdominal muscles, tighten abdominal muscles, burn fat and help thin belly.

Strengthen arm muscles

Doing flat support can make the arm muscles firm, especially for people with loose arm muscles, you can insist on doing flat support to make the arm muscles firm.

thin leg

Legs need to be kept tight under the support of flat plate, which can play the role of exercising legs. If you add the action of kicking and lifting legs, the effect will be further strengthened, and excess fat in the legs can be consumed, thus achieving the purpose of supporting stovepipe with flat plates.

Is the weight loss effect of flat support good?

The effect is limited. Plate support is mainly used to exercise the movements of core muscles, and it will not consume too much calories. Only 200 calories can be consumed in one hour, while flat support generally lasts only 2-3 minutes, and the calories consumed can be imagined. Therefore, the effect on weight loss is limited and not obvious.

How long does it take to lose weight with flat support?

2-3 months. Because the calories consumed by flat support are limited, you need long-term persistence to see the weight loss effect. Generally speaking, you must persist for at least 2-3 months, or in other aspects such as diet and sleep.

How to do flat support to lose weight will be good.

The action should be standard.

If you want to lose weight through flat support, your movements must be standard. In addition, after doing the basic posture of flat support, you can stretch your abdominal muscles by alternately lifting your legs left and right to enhance the slimming effect. When lifting your legs, try to raise them as high as possible, and feel that your waist and abdomen are stretching, which will have more effect on the fat on your back.

control time

Practice 3-5 times a week, do 3 groups each time, each group does 3-5 times, once for 20-30 seconds, don't blindly pursue long time in each practice, the quality of action is the most important.

Do aerobic exercise

Aerobic exercise is the best exercise to burn fat. Therefore, if you want to lose weight, it is suggested that the combination of flat support and aerobic exercise such as running, swimming, skipping and yoga can get twice the result with half the effort.

Combination diet

At the same time, it is necessary to cooperate with diet and sleep, eat less high-calorie and high-fat foods, avoid overeating, develop good eating habits, work and rest regularly, and ensure 7-8 hours of sleep every day, which is also helpful to lose weight.

What do you need to pay attention to when you are doing flat support to lose weight?

1, flat support is not suitable for everyone's exercise, such as people with wrist, back and shoulder injuries, patients with cardiovascular and cerebrovascular diseases, pregnant women and so on. Not suitable for flat support to lose weight.

2. Plate support belongs to anaerobic movement and static resistance movement. From the point of view of burning fat to lose weight, the role of flat support is not great. If you want to lose weight, it is recommended to choose aerobic exercise such as running, swimming and yoga or the above actions that have a good effect on eliminating back fat, and then you can cooperate with flat support to enhance fat burning efficiency.