Simple and efficient, you can do it anytime, anywhere, Even the stars love it. But Xiaobian Tips: Heart disease, high blood pressure, anemia and other crowds are best.
Why flat support can lose big belly
The main target of the plate support is the abdominal muscles. The purpose is to strengthen the muscle strength and endurance of the abdominal muscles.
Abdominal abdominal muscles are stretched, and the strength is partially lost. This leads to muscle relaxation. The flat plate support strengthens our abdominal muscles and can increase the active and passive contraction of the abdominal muscles and strengthen the intra-abdominal pressure. Waist circumference effect.
Tablet Support Action Notes
Keep the elbow and shoulder joints in a prone position on the floor with your body. Use your toes and your forearms to support your weight. Arms are bent and placed under your shoulders. Keep your body straight and do it all the time. May stay this position for the longest time possible.
To increase the difficulty, the arms or legs can be raised.
The shoulders are above the elbows, keeping the abdominal muscles constantly contracting and exerting force (control), keeping the hips no higher than the shoulders, and keeping the width between shoulders wide.
The hand can be united. When you insist on more than 75 seconds, raise the buttocks properly (because our hips will sink with time, so we need to keep the buttocks and lumbar plates and keep the legs straight). Keep your neck forward and exercise your neck. unit.
A seemingly simple movement is actually a physical exercise that consumes physical energy. The abdominal rectus muscles, external oblique muscles, internal oblique muscles and transversus abdominis muscles, legs, back, hip muscles can all be fully exercised.
Not only can it shape the waist, abdomen and buttocks, but more importantly, it helps to maintain the balance of the scapula and make your back lines more attractive.
Action essentials
1. The elbow and shoulder joints are at right angles to the body.
2. Keep your hips no more than your shoulders.
3. Keep a straight line and raise your buttocks properly for more than 75 seconds (because our hips will sink over time)
4. Keep your neck forward and exercise your neck.
Of course, if you think that this simple action is too boring, you can gradually increase the difficulty by playing some tricks during the practice.
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