The reason why it's so tiring to do flat support.
Flat support seems simple, but it is actually a full-body exercise that consumes physical strength. Rectus abdominis, oblique abdominis, oblique abdominis, transverse abdominis, leg, back and hip muscles can be fully exercised.
When supported by flat plate, abdominal contraction is relatively static and elongated, and at the same time it is isometric contraction, so nervous system training is more than muscle latitude training. If there is less exercise and the nerve pathway is not smooth, more muscle units need to be mobilized to participate, and muscle endurance is relatively poor. After a long time, muscles will tremble and shake.
Causes of back pain caused by flat support
Incorrect waist strength
Some people don't have enough muscle core strength when doing flat support, but they don't know how to follow the correct method. They practiced there blindly, not with arm strength but with waist strength, which was not accurate.
Remember a basic principle. When you do any abdominal muscle training, you must never wear it on your waist. You must count it as an effort. You need to stop stretching and rest immediately, which means that your abdominal muscles are weak or your posture is wrong.
Bend over while doing it.
Flat support means that the body is parallel to the ground and the abdominal muscles are tightened. However, some people pursue persistence, resulting in serious waist collapse, which makes the lumbar spine and pelvis form a downward bending angle to complete the action, and there is no rigid contraction of abdominal muscles at all. I have a breakdown, so of course my back hurts. Moreover, the longer you collapse, the more serious your injury will be. Lumbar muscle strain, lumbar disc herniation, dislocation and even slippage are all possible.
This only shows that your abdominal muscles can't be used and contracted at all, and their strength is extremely poor. When you can choose to do flat support, put a 500 ml water bottle under your abdomen, and your abdomen can't touch the water bottle. Try again.
What is collapsing? The standard flat support is that the shoulders, waist, hips, thighs and calves are basically in a straight line, so it is called a flat plate. The so-called collapse of the waist means that when making a flat plate, the muscles of the waist can't bear the pressure, and then they will gradually decrease. From the side, you will see that the waist is obviously lower than the shoulders and hips, which is the collapse of the waist.
Lumbar vertebrae, etc. It hurts.
Of course, people with lumbar injuries or lumbar disc herniation will also suffer from low back pain if they are supported by flat plates. Experts said that this kind of low back pain caused by lumbar injury and lumbar disc herniation is not recommended to be supported by a flat plate.
In addition, people with carpal tunnel syndrome, wrist ligament injury, tennis elbow and shoulder pain are not recommended to do plate support. Therefore, not everyone is suitable for flat support.
Coping methods of lumbago and abdominal pain supported by flat plate
Stop exercising
Exercise plate support can exercise the lumbar spine and prevent lumbar disc herniation, but people with symptoms should not continue to practice, so as not to aggravate their condition during practice.
Timely medical treatment
If you feel pain in your back and abdomen when doing flat support, you should stop practicing immediately and go to the hospital to check whether there is lumbar disc herniation or lumbar injury.
Have a good kidney.
If you do flat support, you often have backache and your movements are standard. Well, maybe you need a kidney.
In addition, you usually need to pay attention to your bad sitting posture, and don't always hunch over. It is easy to cause lumbar muscle strain after a long time. Every time you do flat support, lumbar muscle strain will naturally lead to backache.
Kidney-tonifying food: kidney is not good often suffers from low back pain, so you can eat more mutton, donkey meat, walnuts, black dates, yams and so on to tonify the kidney.
Guess you like:
1. What is plate supporting motion?
How to say "Pingzhu" in English?
3. Teach yourself the basic skills of Taekwondo
4. What are the sports that men tend to ignore?
5. How do girls exercise at home?