How to practice the most effective flat support flat support what muscle

Did you know that the body's core muscles are the most important muscle group in the entire body? It dominates the daily activities you can imagine, whether walking, standing, running to bending down to pick up things, all need the assistance of the core muscles to complete these movements. The power of these movements is also conveyed through the core muscles, so that speed and coordination can make a perfect match. We can use the more common flat props plus some variations of the movement, combined into a 5-minute flat cycle exercise to do daily exercises, so you can use a little time every day at home to strengthen the core efficiently, now hurry up and do it!

High Bar Pose

This movement is the origin of all the bar pose, it is not as challenging as the common bar pose, it is perfect for beginners as the first movement to perform, in addition to progressive training of the core, you can also use their original weight to train the stability of the shoulders and arms.

Preparatory movements.

1. Take a prone position, hands palms propped up on the ground in the shoulders into vertical, feet spread and shoulder-width toes towards the ground. 2. Then the head, shoulders, back, hips and legs to maintain a straight line abdominal core tightening, maintain 60 seconds. This movement is the origin of all stick poses and is ideal for beginners.

Bar Pose

Many people must have seen and done this movement, it is mainly by the forearms and toes to support the ground to hold the body up, in the body up into a plane at the same time, your abdomen, hips and legs must be tightened to keep the body stable, this is often done in addition to fitness training, but also yoga training must be done in the posture, so it is very suitable for people at all stages to develop and train muscle strength and stability.

Preparatory movements.

1. Take a prone position, hands elbows propped up on the ground below the shoulders, feet spread and shoulder-width toes towards the ground. 2. Then use the abdominal core and leg muscles to support the body off the ground, head, shoulders, back, hips and legs to maintain a straight line abdominal core tightening, maintain 30 seconds. In addition to fitness training often do, but also yoga training must be done in the posture.

One Legged Stick Pose

In addition to the original training of the bar pose, the addition of one foot off the ground in turn shifts the body's balance to the left and right, and requires a higher level of core stability.

Preparatory movements.

1. Take a prone position, hands elbows on the ground below the shoulders, feet open and shoulder-width toes towards the ground. 2. Use the abdominal core and leg muscles to support the body off the ground, head, shoulders, back, hips and legs to maintain a straight line abdominal core tightening. 3. Then lift a foot from the ground to try to balance the body with the strength of the core, maintain 30 seconds and then change feet. Single foot off the ground in turn, so that the body's balancing power will shift from side to side, for the overall core stability strength will have higher requirements.

Side stick pose

In addition to the frontal rectus abdominis, the core abdominal muscles also include the internal and external obliques on the side of the body, and the side bar pose is a movement that can strengthen the training of the internal and external obliques on the side.

Preparatory actions.

1. take the side lying position, one elbow propped up on the ground below the shoulders, feet together with the ground contact. 2. Use the side of the abdominal strength to support the body off the ground, chest and abdomen to keep the side of the body into a straight line. 3. The other hand can choose to support the waist or stretch upward, maintain 30 seconds and then switch sides. The side stick pose is exactly the movement that can strengthen the training of the internal and external oblique muscles on the side.