Correctly doing flat support does have a good effect of thin waist thin abdomen, flat plate support in the end how to do the most effective? In addition to flat support there are other thin waist movement?
Can flat support be thin waist?
can.
When doing flat panel support, the muscles of the waist, hips, legs, etc. are needed to support the body. This process can stimulate the training of these waists and abdomen, shaping the lines of the waist and abdomen, plus the process of doing this. In the middle, it can also consume a certain amount of calories, so it is also effective in deducting the fat from the waist.
Tablet support thin waist action essentials
1, kneeling on the floor, enter the plate support mode, arms bent under the shoulders, supporting the entire body with toes and forearms.
2, In order to achieve the effect of thin waist and beautiful back, the body should be straightened at all times. With more and more proficiency in movement, we can increase the difficulty.
The point of tablet support can not be ignored
1, be sure to pay attention to elbow and shoulder joints and the body must maintain a right angle.
2, keep the neck forward, you can exercise the neck.
3. Keep your body upright at all times and keep this position as long as possible. To increase difficulty, your arms or legs can be raised.
4. Enter the prone position on the floor and support your weight with your toes and your forearm. The arms are curved and placed under the shoulders.
5, The hands can be combined. 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, the legs keep a straight line).
6, shoulders above the elbow, keep the abdominal muscles continue to shrink force (control), keep the hips no higher than the shoulders, feet and shoulder width.
What are the thin waist exercises?
bicycle exercise
The body lays flat on the floor, hands behind the back of the head, left leg and knees bent and close to the chest as best as possible, the right elbow goes to the left leg and the knees approach, and the right side shoulder list is lifted. Then repeat this for the other side action.
Staggered leg movement
The body lays flat on the floor, crosses both legs, holds the head with both hands, and then the crossed legs slowly lift up and lifts up as far as possible. The legs are perpendicular to the ground, and the head is slowly raised. Stop breathing once when you reach the highest point, then repeat this action.
Fitness ball exercise
Let yourself lie on the fitness ball, let the lower back touch the fitness ball, cross your hands to the chest, and hold your head. Waist up and lift the upper body, let the body leave the fitness ball, pay attention to maintain balance. Then lie down and repeat Doing this exercise, like doing sit-ups on a fitness ball, can effectively thin the waist.
