It has been very hot in recent years, and I don't know when to start drying my own flat bracket. This seems to be a strange way of showing off and comparing.

First, Pan Shiyi won Dānlín with a flat brace, then the Chinese special police broke the world record of flat brace, and the circle of friends was also flat brace. ...

It seems that I am embarrassed to support it for less than 5 minutes these days.

However, Tom Hoel, the former world record holder of flat support, said, "Setting a flat record is just a simple psychological exercise. When teaching your students, never allow them to do flat support for more than 3 minutes. "

Plate support is really effective for abdominal muscle exercise.

But can you lose weight just by practicing flat support? Is it really as long as possible?

Let's take a look today.

Flat support can't lose weight.

In fact, flat support can't play a good slimming effect.

Generally speaking, the root cause of obesity is that the energy consumed by the body is less than that consumed by the body, which leads to excess energy being converted into fat and stored in the human body, thus causing obesity.

If you want to lose weight, you must choose activities that consume a lot of body energy.

Plate support can be divided into one-time long-term support and intermittent plate support. The latter refers to shortening the single duration of plate support and increasing the frequency.

In one experiment, the experimenter tested 15 subjects. The data shows that the secondary flat support consumes about 3.29 calories per minute; Intermittent flat support consumes about 4.59 calories per minute.

A can of 355 ml coke contains about 153 calories. It takes about 47 minutes to drink a can of this cola and consume these calories by disposable flat support. It takes about 33 minutes to support with intermittent flat plate.

However, an ordinary person uses jogging to keep the speed at 8km/h, which consumes about 8. 13 calories per minute. It takes only 19 minutes to consume the heat from a can of coke.

You jog 10 minutes, which is equivalent to 25 minutes of flat support.

It can be seen that flat support can not bring good weight loss effect. However, if flat support is necessary, intermittent flat support is preferable.

Stuart McGill, an expert in spinal biomechanics, found 24 subjects and conducted a comparative test for 6 weeks. Some of them are static training and some are dynamic training. Finally, it is found that static training is better.

The static training used in the experiment is "a few times": do 10 seconds, rest for a few seconds, and then do 10 seconds, and cycle in turn.

It is proved that continuous horizontal bracing takes a long time, but the overall energy consumption is not as good as that of intermittent horizontal bracing, and the latter's energy consumption per minute is about 1.4 times that of the former.

From the professional definition, intermittent plate support movement can be attributed to high-intensity movement. Disposable plate support is a moderate-intensity exercise.

Carrying out high-intensity exercise will not only consume calories during exercise, but also continue to consume body calories after exercise.

High-intensity exercise consumes a lot of energy.

In addition, in order to keep high-intensity exercise going, the metabolic level of the body needs to be constantly improved, which will consume fat in the body to provide energy.

Although moderate-intensity exercise can burn a certain amount of calories per unit time, it is difficult to achieve the goal of losing weight quickly in this way.

Therefore, for people who like to lose weight, it is better to choose intermittent flat support during exercise, rather than paying too much attention to how long it can last at a time.

Intermittent flat support also has a great advantage, that is, although it is a high-intensity training program, because there is a short rest time between movements, it can alleviate people's discomfort when doing continuous high-intensity exercise.

Although the weight loss effect of flat support is not good, it can play a good role in shaping and is suitable for normal people to maintain their body shape.

According to the British "Daily Telegraph" report, fitness experts generally believe that flat support can increase the strength of core muscles.

Among them, the muscles of deltoid, rectus abdominis, gluteus maximus and triceps abdominis have the greatest influence.

Stick to flat support, your core muscles will be strengthened, your sports ability will be improved accordingly, and your endurance and flexibility will be better.

This action can also help athletes shape the lines of waist, abdomen and buttocks.

More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.

The longer the plate is kept, the better?

Plate support is a static exercise, which is only the core training means of foundation.

Plate support mainly trains the deep muscles in the front of transverse abdominal muscles of trunk.

Different from other muscles, the contraction of this part does not produce movement, but increases abdominal pressure to maintain the stability of the trunk and support the human spine with constant abdominal pressure.

The stability of the spine and pelvis requires not only the participation of the transverse abdominis muscles of the trunk, but also the muscles on both sides of the trunk, the muscles at the back of the trunk and the pelvic floor muscles at the lower part of the trunk.

Therefore, it is right to strengthen core training in fitness training, but core training does not mean only practicing flat support.

In flat plate support, the longer the better. Support for 2 minutes is enough, and there is not much training significance to stick to it.

On the contrary, long-term plate support may cause harm to human body.

Stuart McGill, a professor of spinal biomechanics at the University of Waterloo in Canada, found through research that flat support can exercise core muscles well, but at the same time it will also bring heavy load to the back.

If an athlete is forced to do flat support because of insufficient muscle strength, it may cause lumbar muscle strain and feel backache.

If the athletes have problems with their lumbar vertebrae, such as lumbar disc herniation, and then do steel plate support, it may aggravate the condition.

The correct way of plate support

In order to make the plate brace play its greatest role, it is necessary to master its correct opening method.

1. Not suitable for people

Although flat support can exercise a lot of muscles, it should be noted that not everyone is suitable for it.

People with back and arm injuries had better not do it.

Plate support has certain requirements for the bones and muscles of forearm, wrist, shoulder and spine, and people who have been injured recently need to be cautious.

For people suffering from chronic diseases such as hypertension, they must do exercises under the guidance of a doctor. If the movements are deformed, they should stop in time.

In addition, flat support requires high physical fitness, and it is best not to do it for middle-aged and elderly people over 45 years old, except those who have excellent physical fitness and exercise all the year round.

Because of the large amount of abdominal exercise, it is not recommended for pregnant women.

People with cardiovascular and cerebrovascular diseases should be careful. In the process of plate support, people's heart rate will gradually accelerate, thus stimulating cardiovascular and cerebrovascular diseases.

2. do warm-up exercises.

Before doing flat support, you must do 10~ 15 minutes of warm-up exercise to reduce the viscosity of muscles and reduce the possibility of muscle strain.

Jogging, brisk walking and skipping rope are all good warm-up exercises, with emphasis on opening wrists, ankles and waist.

3. Correct posture

Flat support, first of all, you should lie prone, with your feet separated by a certain distance and shoulder width.

It should be noted that the toes touch the ground, the toenails keep up in this process, the instep does not touch the ground, and the soles of the feet stand upright.

Keep your head, shoulders, back, hips and legs on the same plane.

The elbow is the same width as the shoulder, the point where the elbow touches the ground is on a vertical line with the shoulder, and the support point is directly below the shoulder.

In addition to paying attention to the posture of the guard, we should also pay attention to the frequency and single shot.

Professor McGill suggested that the ideal exercise mode is a group of three times, each lasting 10 seconds, and doing five groups.

Flat plate support, how long can it last?

Five seconds? 10 minutes? Twenty minutes? It doesn't matter, as long as you can stick to the correct posture, you can have the desired effect.

Next time someone wants to compare the length of the flat support with you in the gym, tell him: it's no use!

If you want to lose weight, you might as well listen to the advice of a professional coach.

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Time is limited! Go to a simple program and exercise and walk!