Plate support is a muscle training method similar to push-ups, and the main exercise is prone position. Correct posture is the key to doing a good job of flat support. The following is the introduction of the correct action of the flat support I shared. Let's have a look.

The correct action of flat support introduces that the head, shoulders, back, hips and legs are all on the same plane, and the upper arm and trunk should be kept at 90? The two toes are close together, which reduces the support area and exerts collective force on the waist, abdomen and gluteal muscles. If you can't keep your state, you can choose the difficulty of kneeling on one knee or tightening your knees, the difficulty of landing on your toes, and the strength of your waist and abdomen.

Remember four points: keep a straight line from beginning to end; Shoulder width between feet; Keep your hips below your shoulders; Shoulders over elbows.

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes naturally drooped, eyes looked at the ground about 30 cm away from fingers, and kept breathing evenly. Put your palms under your shoulders so that you can exercise your triceps and chest muscles at the same time without putting pressure on your shoulders.

The wrong action of plate support is to stay at the waist and the elbow joint is not below the shoulder joint;

Bowing your head or raising your head: Although the training of flat support focuses on the waist and abdomen muscles and core muscles, it is wrong to bow your head or raise your head as an extension exercise of the back.

Hips are raised too high, which will cause abdominal muscles to be unable to move.

Hold your breath: It is normal for people to hold their breath in a state of exertion and tension, but forgetting to breathe may lead to dizziness or nausea, which is uncomfortable and unsafe.

Hands are wider than shoulders: when pushing horizontally, the distance between the two palms used for support is wider than shoulders, which will bring pressure to the shoulders when pushing.

Precautions for plate support The key to plate support is to standardize actions, do what you can and step by step. Beginners should pay attention to mastering the strength, stop the supporting action in time when it begins to deform, and don't hug it hard. After mastering the essentials of action, the time can be gradually extended. It is best to warm up for 10 to 15 minutes before doing flat support, which can reduce the possibility of muscle viscosity and muscle strain. Middle-aged and elderly people can appropriately reduce the difficulty of movement, instead of landing on their knees and bending their calves 90 degrees, which reduces the strength of flat support and is suitable for beginners to exercise.

The flat support action is not up to standard, such as the hips are up or down, the upper arms and forearms are not vertical, the head is backward or forward, and the body is skewed. , not only can not achieve fitness effect, but also may lead to lumbar or cervical injuries.

The role of steel plate support 1 in the treatment of cervical spondylosis.

This sport requires a straight neck and a lean forward. It is bound to exercise the neck muscles and help the treatment of cervical spondylosis.

2. Reduce back injuries.

In the flat exercise, it is necessary to keep the back coordinated and keep the muscles on a flat plate, which is beneficial to strengthen the back muscles and reduce back injuries.

Step 3 lose weight

Plate support mainly trains core muscles, which are mainly distributed in the front and back of abdomen. In other words, flat support has obvious effect on abdominal slimming.

Step 4 create perfect lines

This sport requires the ankle, crotch, shoulders and head to be kept in the same plane. Long-term training will keep these muscle groups on a certain plane, and finally shape the perfect lines of waist, abdomen, back and buttocks.

5. Keep the scapula balanced