Brief introduction of plate supporting function
Plate support is a static whole-body exercise, and its main core muscles include abdominal muscles, back muscles and gluteal muscles. By keeping the posture of the body in a straight line, the core strength, stability and posture can be effectively enhanced. Plate support is a static isometric contraction movement, which belongs to anaerobic resistance movement.
Flat plate support needs to be prone all over the body, adjust the elbow of the arm to shoulder width, land on the sole of the foot, support the body, make the body fly, make the head and neck, shoulders, crotch and calves tighten and straighten, and then continue to resist resistance and static consumption according to this posture. During the process, you can obviously feel the contraction and exertion of shoulder, arm, waist, hip and abdominal muscles, and you will feel physiological oppression and unbearable muscle pain.
Preparatory work/about to start work
First, find a flat or yoga mat as a supporting surface. Then, lie on the ground with your hands at your sides and palms down. Legs straight together, toes on the ground.
make a move
Starting from a lying posture, lift your body with the strength of your arms and toes and keep your body in a straight line. Keep your hands flush with your shoulders, bend your elbows slightly and keep your arms perpendicular to the ground. At the same time, breathe smoothly and naturally.
Posture adjustment
If you find it difficult, you can choose some adjustments to reduce the burden. For example, you can put your knees on the ground to support your body to reduce the challenge to your core muscles. As time goes by, slowly increase the support time and difficulty.
Action point
When maintaining body posture, pay attention to the following points: keep your back straight and don't bend over or turn your ass up; The neck and head should be consistent with the spine, and don't look too up or down; Breathe smoothly and avoid holding your breath.
Summary:
Plate support is a static whole-body exercise, which improves strength, stability and body posture by exercising core muscles. When supporting a flat plate, you must find a flat supporting surface and adopt a correct posture. Gradually increase the support time and difficulty, while paying attention to keeping your body straight and breathing smoothly. Insisting on flat support training can gradually improve core strength and physical stability.