Female flat support how long is qualified female flat support correct practice

May 6, 2023
What A4 waist, backhand touch belly button and other challenges are very popular, of course, do not forget that there is a flat support, so how long is the flat support to be qualified? Girls and how to train flat support it?

How long to pass the flat support for girls

About two minutes is already good. Flat support for the waist and abdominal strength requirements are very high, the need to maintain the stability of the torso in the training process, is not easy to complete, so you can keep the standard action for two minutes is already considered.

Flat support is not the longer the better

No matter how long the flat support, the correct action is far more important than how long to support. Most people tend to care about how long to hold up, in fact, the action has long been deformed, not only led to a large number of compensatory muscle involvement, for the core muscle group training effect significantly reduced, but also greatly increased the risk of injury.

The correct posture of flat support for women

1, the body's shoulders, hips, knees, ankles into a straight line. 2, the jaw is slightly closed, the head to keep straight, avoid head back or excessive head down. 3, chest and abdomen, the upper back should not be excessively arched, the lower back should not collapse. 4、Knees straighten naturally, but do not overstretch. 5、Keep breathing normally and avoid holding your breath.

Benefits of flat support for girls

1、Improve back pain

Long-term adherence to the flat support, you can exercise to the back muscles, so that the back pain situation is improved.

2、Improve balance

Flat support can exercise to most of the muscles of the whole body, so that your stability and balance is improved.

3, abdominal muscles and waistline

Plank support can be a good exercise to the abdominal muscles, the vest line to show.

Women's flat support can lose weight?

It is difficult to lose weight. Flat support is a strength training, the main part of the exercise is the waist and abdomen. We know that fat loss and muscle gain can help to lose weight, first of all, fat loss, because the flat support does not belong to aerobic exercise, fat loss is not much help. Secondly, muscle gain, muscle gain can increase the basal metabolic rate, increase energy consumption can also help weight loss, but the effect of flat support muscle gain is also very small. So, simply doing flat support for weight loss does not help much.
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