I will send you a photo later. Generally, the body will tremble at first, at least the fat will burn badly. I may not be able to do it for two minutes at first, but I may stick to it for one minute or 30 seconds.
I insisted on it once and did flat support every day. At first, I can only last for 20 seconds, which is the limit. I am particularly tired, provided that the posture is particularly standard, not hunched or pouted. But if I persist for one week, I can persist for one minute, so when you persist for two minutes every day, that is, practice intermittently for two minutes, you can persist for five or six minutes or even longer after one month, and your posture is standard, your core strength will be particularly strong, and the fat on your waist and abdomen will be much less.
About the author: Gao Shuang
Hospital outpatient nutritionist
National registered nutrition technician
Member of China Nutrition Society.
National second-class public dietitian
National third-class health manager
I'm sorry to tell you that there is no obvious change after a month of flat support for 2 minutes every day.
When doing flat support, we are required to lie prone, with elbows at 90 degrees to the ground, feet and toes on the ground, and rely on core strength to keep our bodies off the ground. Keep the whole body straight, the head, shoulders, hips and ankles are in the same line from the side, the abdominal muscles are tightened, and the pelvic floor muscles are tightened. The longer we keep this posture, the better the exercise effect will be.
Plate support can exercise the following muscles, in order of stimulation intensity:
Core muscle group: The muscles around the abdomen are collectively referred to as the core muscle group, including transverse abdominis, rectus abdominis, oblique abdominis, pelvic floor muscles and back muscles. Regular practice of plate support can enhance the muscle endurance of core muscles and increase the stability of the core.
Lumbar and Back Muscles: Plate support can effectively exercise the erector spinae of the waist and back. When using flat support, erector spinae is in a state of static contraction, which is consistent with its usual function, and can improve the daily protection of the spine in erector spinae.
Leg muscles: Because flat support requires us to keep our body upright, this means that we need to tighten our leg muscles at all times, which has a certain exercise effect on quadriceps femoris, biceps femoris and adductor femoris.
Hip muscles: When maintaining the posture of flat support, we need gluteus maximus to keep the thigh stretched, gluteus medius to help stabilize the pelvis, and gluteus minimus to keep the trunk upright. Flat support can tighten hip muscles all the way, making hips firmer, fuller and more warped.
Arm muscles: when supporting the flat plate, the elbow needs to be supported on the ground, the triceps brachii keeps contracting, and the forearm keeps exerting force to keep the body stable. Many people support the flat plate to the back because of arm muscle fatigue.
In addition to the chest muscles, flat support can exercise almost all parts of the body, which is a very good whole body exercise.
If you are a person without any sports foundation, it is difficult to support the plate for 2 minutes at first, and it may take 4-5 times to complete the total training for 2 minutes. But the core muscles are hard-working muscles with strong toughness and rapid strength growth. Keep practicing for a month, and you should be able to ensure that the flat support can last for two minutes at a time.
You will find it easier to do flat support, your movements can be more standard, and your breathing can be more stable. Your whole body muscles will become tighter and your posture will be higher than before. Maybe you will lose a little.
However, muscle growth is calculated in months. With only one month of flat support, your muscles won't change much. Moreover, when you can stick to the flat support for 2 minutes at a time, this exercise intensity is not enough to stimulate your muscles.
Therefore, it is good for you to practice flat support for 2 minutes every day for one month, and there will be no qualitative change.
As we said above, only relying on the support of the daily exercise platform will not cause too much stimulation to the body muscles. Moreover, because the flat support is in the state of static contraction of the whole body muscles, the overall strength is still low without muscle doing work. You can see many middle-aged people who can support the tablet for a long time in one breath, but their health is still very poor.
So you need to arrange other exercises in your training plan, depending on whether your exercise goal is to lose fat, gain muscle or other directions. Arrange strength training, aerobic training or other sports according to different goals. Plate support can be used as the last training action of your daily exercise. This effect is the best.
No matter what kind of exercise, adhering to and developing a habit of exercise is a healthy attitude towards life. As a good auxiliary exercise, flat support is suitable for regular practice, but the time is not long, and 2 minutes is more than enough to keep the core tight.
I do flat support and Bobby training every day, and I lose ten pounds in a month!
Speaking of weight loss effect, there are really few exercises with better weight loss effect than flat support!
According to research, at the same time, flat support burns about three to four times as much heat as running, so many people especially like to do flat support.
Today, I'm going to tell you the benefits of flat support and the correct way. I hope you can all master it!
Advantages of flat plate support
1. No knee injury.
Compared with other efficient fat burning exercises, flat support basically does not hurt the knees, so this exercise satisfies many people's desire to lose weight without hurting their knees!
2. It can strengthen muscles.
Plate support has a very good effect on strengthening chest and abdomen muscles! If your waist and abdomen muscles are not strong and you are doing other sports, your body is easily injured, and it is difficult to control and stabilize your body!
Flat support can strengthen muscles! Moreover, strengthening muscles can help you lose weight, improve metabolism and make you lose weight faster!
3. No space is needed
We need a venue for other sports, but flat support is particularly convenient and can be done anytime and anywhere!
You can buy a yoga mat in the office and do it for a few minutes during the break. You can lose weight anytime and anywhere, and the effect is particularly good.
4. Imposing force effect
The flat support is very strong, but the afterburner effect is very strong. After several hours of exercise, your body still consumes a lot of fat, so the weight loss effect will last longer and you can lose weight faster!
Then how can we do a good job of flat support?
1. Support with your arms, not your elbows.
2. Face the ground, don't look up, look up to prevent cervical spine injury!
3. naturally tighten your chest and abdomen and keep your body balanced!
4. Keep your body in the same straight line and keep it level!
5. Keep your feet apart, hip width apart, and use your toes to bear the load!
I hope everyone will try flat support, so that the effect will be better, the weight will be reduced faster, and the body will become more stylish!
Please comment and answer any questions!
The flat plate supports this movement, mainly to exercise the strength of the waist and abdominal muscles.
Of course, there will be heat consumption.
In other words, your flat support training can theoretically reduce fat and increase core muscle groups.
But two minutes a day is a little too short.
After a month, you should be able to feel your abdominal muscles getting stronger.
Therefore, in order to have a good effect, it is necessary to use some variant movements supported by flat plates to strengthen the training effect.
Here are a few.
1.
This action can train your chest muscles and arms at the same time.
More suitable for boys to practice.
2.
Side plate supporting function
You can exercise the muscles on both sides of the waist and the external oblique muscles of the abdomen.
3.
The combination of flat support and mountain climbing.
Mainly to exercise the strength of the lower abdominal muscles.
4.
This is the hardest move.
At the same time, you are required to exert strength on your chest, abdominal muscles and thighs, but the effect is very good.
Confident students can try.
Finally, attach a leveling notice, and wish you all a happy exercise!
Hello, I'm glad to answer your question. I am Sun Junxin, the instructor of Sepp's basic exercises.
Do two minutes of flat support every day, and there won't be much change after one month. First of all, know where the flat support can be trained. He is for the stability of our body core, and the deep muscles of the body can be strengthened. Therefore, even if we persist in practicing flat support for a long time, at most, we will strengthen the body, heart and deep muscles, and there will not be much change on the surface. For the training intensity, it is only training for two minutes every day. It doesn't matter much, it's just for fun at most.
Therefore, if you want to strengthen the training of core abdomen and have abdominal muscles, you should practice more abdominal movements, such as belly rolling, supine leg lifting, turning around and so on.
Even if you have been practicing flat support, the standard of action needs to be tested. If the posture is not standard, it will do great harm to the lumbar spine.
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
To be honest, when it comes to flat support, people may think that it can help shape abdominal muscles, but in fact, this action alone is not enough to show off your abdominal muscles.
However, some people may argue that flat support can effectively exercise core muscles. It is indispensable to say that the support of classic movements in core training is flat. Why can't such movements exercise abdominal muscles?
1: The fat-reducing effect of this action is not good. Although it can stimulate more than 60% muscles in the whole body, the effect of reducing fat is still very poor, and low body fat rate is a necessary condition for abdominal muscle exposure.
2. Although the flat support can feel the acid swelling of the core, there is no way to effectively stimulate the core, which is indeed much weaker than some belly-rolling movements that pursue tension.
Since the flat support effect is so unsatisfactory, let's simply remove it from our abdominal muscle training list. You are all wet.
Plate support combined with other abdominal roll exercises can better shape the vest line, and the plate support is simple and not affected by the environment. Is there any practical action with a lower threshold?
Although the action is simple, we still need to emphasize some action details:
Plate support needs to pay attention to elbow vertical to the ground, feet together, legs straight; The trunk, head, shoulders and legs are kept on the same plane; Tighten the core, look straight at the ground naturally, keep breathing evenly, and feel the strength of the core strength of abdominal muscles as much as possible.
One: accelerate weight loss.
The fat burning effect of flat support is not good, but flat support stimulates a lot of muscles. Regular flat support can effectively reduce the muscles of the core and legs and obviously accelerate weight loss.
Two: improve posture.
In life, many people are not in good posture because of their long-term irregular sitting and walking posture, but insisting on continuous flat support every day can help correct the wrong posture, strengthen the muscles of shoulders, cervical vertebrae and chest and back, and effectively improve their temperament.
Three: enhance the ability of sports.
Flat support helps to exercise the coordination between the core and the body, and can effectively enhance your sports ability. For example, squats need the assistance of core strength, and some jumping explosive training needs strong core strength, so it is beneficial to adhere to the training of flat support.
Plate support is recognized as one of the effective ways to exercise core muscles. Whether you are exercising or not, you must have heard of flat support. Flat plate support has no restrictions on the site and no requirements for equipment. Almost everyone can practice at any time.
The subject asked what would happen after one month if you insisted on flat support for 2 minutes every day?
If there is no fitness foundation at all and the core strength is weak, it is actually quite difficult to stick to the correct movements for two minutes at first. You can do it in groups and divide the two minutes into four groups. 30-second group, complete four groups. Take a break for ten seconds between each group.
After a month, it is definitely not a problem for a group to persist for two minutes. The corresponding core strength and arm strength will also be improved. There is another problem that many people care about. Can you see the vest line? If you are fat from the beginning and have a lot of abdominal fat, it may be difficult to see the vest line in a month. If you have less abdominal fat at first, you may vaguely see a little vest line.
But one thing is certain: if you keep practicing and watch it in a month, two minutes is too easy for you, and it may pass unconsciously. It feels like the previous 30 seconds. So you will take the initiative to extend the practice time. You can continue to practice four groups every day for 3 minutes.
As I said just now, it is effective to keep it on the basis of correct action, otherwise it will be ineffective. The following figure shows the main points of flat plate support. You can compare it.
Don't underestimate a few minutes every day. If you can form a habit, stick to it. There must be an impact.
If the two-minute flat support is strictly required to be completed in groups and times with high quality, there will be great changes after one month! The core muscles of abdominal muscles are strong and stylish, with better physical condition and better strength and physical performance!
Plate support is a classic action to exercise the core muscles of abdominal muscles. It is a kind of static training and isometric muscle contraction training. Because of its low intensity, most people can use it for introductory training.
For some people who have a good foundation, or who have exercised for a period of time, it is not difficult to complete two minutes of flat support. However, the truly high-quality and strict flat support is difficult to be efficient!
The core muscles of the body are tight and straight from head to toe, which is the technical point that any flat support must follow.
Here comes the point! High-quality and strict flat support, in addition to the core tension, all muscle groups of the body should be tightened! Shoulder-sinking posture ensures the stable connection of chest, shoulders and back, and the hips and legs are supported by force, even the forearms and soles are tense.
All muscles in the whole body are fully tightened, which can bring the most tense body, thus improving your strength more effectively.
Generally speaking, it is very difficult to support such a flat plate for ten seconds. This cumulative two-minute training will produce the effect I mentioned at the beginning of the article ~
In fact, from the action mode, flat support is simply a stable action. Here I want to cruelly destroy your beautiful imagination, that is, flat support can't help you develop the legendary eight-pack abdominal muscles. If you want abdominal muscles, I suggest that you choose to roll your abdomen and bend your spine to increase the muscle dimension. Only when the body fat rate is low enough will there be eight-pack abdominal muscles.
The action significance of plate support is that it can effectively improve the stability of trunk in static posture. In all action modes, we need stability, whether it is body stability, core stability or trunk stability, which is the value of flat support.
So is it better to support the plate as long as possible? The answer is no.
Our first consideration should be the standardization and safety of actions. If you feel pain, even pain in your back, you should stop immediately. Because at this time, due to the fatigue of the muscles in the front of your body, the muscles in your lower back have been compensated. Finally, I would like to remind you that this action is not suitable for friends with lumbar disc herniation.