Flat support is a very recent fire campaign, because there is a good effect of thin stomach, today we want to know is the ability to support the stovepipe flat support.
In general, girls flat training time of at least 50 seconds, boys at least 1 minute, to insist on the effect of 2 minutes is the best, too short time to train the muscles will not be obvious effect. Flat support for the core muscle groups Strength and stability have a very significant effect, do not need to persist for a long time to achieve the corresponding effect on it. The key is to ensure that the posture is correct.
Doing flat support costs about 200 kcal in an hour, while jogging at 8 km / hour consumes 400 kcal, so you want a better weight-loss result and you need to work with other sports.
Tablet support + lift leg
In order to enhance the effect of flat support of the thin stomach, you can turn left and right after the way to lift the abdomen muscles, and enhance weight-loss effect. Lift the leg as far as possible elevation, to feel the abdomen stretch, do more fat consumption.
Tablet support + raise leg
This action can use the fitness ball aids, with the lower abdomen to suppress the fitness ball, with both hands to support the body to move forward on the ground, the medicine slowly move the ball from the lower abdomen to the calf position, his hands up to support the elbow to the inside, Firmly tighten the abdomen, keep the vertebral body vertical and vertical left leg up, and then slowly recovered, but can not touch the ball, while maintaining the stability of the pelvis, repeat this action 10 times, each leg insist on doing three groups After changing legs insist on doing this training can exercise the thigh muscles and buttocks muscle groups.
The process of plate support should pay attention to the following points:
1, elbows to vertical ground, hands can be flat on the ground, or fist, or both hands clenched
2, abdomen to tighten, sustained force, can not collapse
3, to mobilize the leg muscles, buttocks tightened, the power can not be retired
4, neck and spine should be kept straight
