Side plate support how to do side plate support what is useful

May 7, 2023
Flat support has many derivative movements, of which the side flat support is the use of more movements, then the side flat support how to do it?

Side plate support how to do

Starting position

Side, keep your body straight and straighten your abdominal muscles, with your elbow small arm support the ground to support the body up, the body and the ground at an angle of 15 degrees. The other arm is located on the side of the abdomen. Maintain stability

Movement essentials

Tighten your core muscles, straighten your spine and focus on your side abdominals. Begin to curl your obliques laterally.

Shoulder position

1. When performing a side plank support, the hands are placed directly below the shoulders with the bones perpendicular to gravity, which requires less muscle exertion because the innate strength of the bones is used to help support the body weight in this position. 2. And when the hand is placed on top of the shoulder, a larger muscle force is required to maintain the posture. This will allow your rotator cuff muscles to work while outside, and if the muscles are not strong enough or are too tired, it will cause the shoulder to lose stability.

How long is a good side plate support

Generally speaking, 30 seconds to 2 minutes is the most appropriate, too short a time to train the muscle effect will not be very obvious. In the premise of ensuring the correct posture, flat support for the strength of the core muscle groups and stability have a very significant effect, do not need to adhere to a long time, to achieve the corresponding effect can be.

Flat support how to lose weight

Good effect with aerobic exercise. The most effective means of weight loss is a combination of aerobic exercise and resistance training, aerobic exercise to burn fat, resistance training to shape the muscles, the two can help you reduce the circumference. For example, 30 minutes of flat support, and then 45 minutes of jogging, flat support consumes sugar and stimulates muscles, jogging consumes fat while relaxing the body for flat support.

Notes

1. the buttocks should not be backward. 2. the body is always in a straight line, the process of the crotch can not collapse. 3. during the action, keep the shoulder blades tight, neutral spine and squeeze the hips. 4. Newcomers can use the side kneeling position to perform the action.
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