How to practice flat support without getting tired?
1, the exercise of plate support varies from person to person. People who have never touched the flat support can reduce the difficulty, take a kneeling position and use it together to achieve the exercise effect. Then increase the intensity according to the physical condition and feeling. Primary contact can be done at two frequencies at a time for each group 15 seconds; Intermediate contact can be done in three groups at a time for 30 seconds in each group; Senior contacts can do 3-4 groups with one minute each, or 2-3 groups with two minutes each.
2. Flat support is a kind of exercise to exercise the core muscle groups, and the support focuses on the shoulders, abdomen and buttocks, but the training of muscles is not balanced. Because some muscles can't achieve the exercise effect through flat support, you can increase actions such as supine hip lifting to practice; It can also be combined with abdominal training and interspersed in several movements to increase abdominal muscle tension and improve abdominal exercise effect. When doing flat support, we should also cooperate with scientific and regular breathing methods.
Standard posture of plate support
Flat plate support standard posture prone flat plate support
Step 1: Spread a yoga mat, and take the posture of push-ups on the yoga mat as the initial action of practicing flat support.
Step 2: Bend your forearm down and touch the ground, with your elbows and palms flat on the ground and your toes slightly bent.
Step 3: straighten your body, tighten your abdomen, let your abdomen and navel feel stretched to your spine, and relax your neck and spine. Go straight ahead until you can't hold on.
Transverse plate support
Step 1: Lie on the yoga mat on the left side, with your feet together and your hands hanging naturally at your sides.
Step 2: Support your body with your left elbow, and make sure the following points when doing the action.
Your left shoulder should be directly above your left elbow.
Your right arm should be on your right.
The left forearm is perpendicular to the body, and the fingers gently clench their fists to support the weight of the body.
Step 3: Tighten the abdomen and buttocks and lift the trunk. If you want to do further challenges, you can lift your hips and torso until your left arm is straight and your right arm is extended to the sky.
How long should the slab support last?
Two minutes!
Retired military fitness instructor Dan John said that if you can't do continuous flat support 120 seconds, there are only three possibilities:
1. There is too much excess fat on the body, which leads to overweight, so you need to consider reducing fat.
2. The core muscles are not strong enough, and the body stability is insufficient, which is prone to sports injuries and problems in the lower back of the spine. And then continue to practice!
3. The posture of the printing plate bracket is incorrect
Therefore, for healthy people with a certain strength foundation at the core, it should be no problem to stay up for two minutes!
Fancy training supported by flat plate
1, you can lift one foot in the air.
You can raise a hand.
3. Raise one hand and one foot at the same time.
Precautions:
When the flat support is doing fancy training, the jumping range should not be too large, and the weight of dumbbell lifting training should not be too heavy, so as not to damage the supporting point of the opponent's arm. It is best to finish each training before 9 pm or 9 pm.
In addition, after-dinner training should be conducted after 1 hour. It is appropriate to train four times a week for about 40 minutes each time. At the same time, we should pay attention to a reasonable diet, and there will be surprises if we persist for a while.