Look at the advantages of flat support first?
It can strengthen the stability of deep small muscle groups in waist and abdomen, tighten abdomen and protect spine; In addition, there are many muscles involved, which is a good whole-body exercise and suitable for family training!
Training arrangement
Novice? 15s x3
Advanced? 30 seconds x3
High order? 60 seconds x4
Precautions (Figure 2-4 is more clear)
1. If you can't help but collapse, the pressure on the lumbar spine will increase a lot at this time. You should consciously tuck in your abdomen. If there is not enough time, you can stop first and take your time.
2, excessive head/head, the pressure on the cervical spine will be too large, relax the neck and look at the ground.
3, don't pout, because the abdomen is weak, it will lift the hips up. This is a lazy exercise, which can reduce the pressure on the shoulders and abdomen, and can't really practice to the waist and abdomen.
4. Don't hold your breath! Inhale through the nose and exhale through the mouth. Holding your breath will lead to hypoxia and the training effect will become worse.
5, you can do it first! Suitable for people with very weak core strength.