In fact, the flat support is not so god.Plate support is a strength exercise, more is to exercise people's muscles, improve the basal metabolic rate, just to get rid of the fat To do flat support lack of calories, and can not achieve good weight loss.If you want to thin faster, have to pass a longer period of aerobic exercise, while controlling the diet, reduce calorie intake.
Tablet support standard action
To do flat support, with elbows and toes as a support point, elbows open shoulder width, in the body just below the abdomen tightened, buttocks, upper back and head in the same horizontal line to maintain the action of about 60 seconds, repeat When doing this action, pay attention not to collapse, otherwise not exercise abdominal muscles may also hurt the lumbar spine.
Tablet support is not as good as possible
In fact flat support does not do the longer the better, everyone should be for their own physical condition.
In fact, the training of flat-panel support do not be too concerned about the time, the correctness of the action is the most important.Plate support, the challenge should be the correct action, insist on the time of static practice.Action standards should be placed first .If there Fatigue leads to deformation, should stop immediately.
Most fitness people need to be safe and effective for flat-plate support exercise, and long-term adherence is correct .If the training method is inappropriate, it is easy to cause muscle strain, blood pressure and other issues.
Flat support how to practice effective
Flat support is a kind of exercise that exercises the core muscle group. The supportive points are on the shoulders, abdomen and buttocks, but the muscle training is not balanced. Because part of the muscles can not achieve the exercise effect through the flat support, the supine hip can be increased Other exercises can also be carried out with the abdomen training, interspersed in a few movements, can increase abdominal muscle tension, improve abdominal exercise effect.When do flat support should also cooperate with scientific and regular breathing methods.
What to pay attention to flat support
1, be sure to pay attention to the elbow and shoulder joints and the body should maintain a right angle.
2, do a good position on the floor prone position, with toes and forearms to support their own weight.Arm to be curved, and placed under the shoulder.
3, no matter what time to maintain their own body upright, and try to keep the position for the longest time.If you want to increase the difficulty, arms or legs may wish to improve.
4, shoulders to the top of the elbow, abdomen continued contraction Shuli (control) to keep the buttocks remain higher than the shoulder, feet and shoulder width.
5, the hands may wish to meet, up to more than seventy-five seconds when the hips up properly (because as time goes by, our hips will sink, so to keep the hips and back, legs maintain a straight line).
6, keep your neck forward, let the neck get exercise.
