Flat support how long to pass

Recently, the Beijing Special Police Force team members Mao Weidong to 8 hours and 01 minutes to create a new Guinness World Record for flatbed support, causing public concern, but this is a record that ordinary people can not reach. We know that the plate support is a popular non-apparatus exercise, can effectively exercise the whole body core muscle groups, especially with other movements together with exercise, exercise effect than doing sit-ups to comprehensive, efficient. So generally speaking, how long is the flat support qualified?

Flat support how long is qualified

Flat support exercises to vary from person to person, never contacted the flat support people can reduce the difficulty, take the kneeling position, the same with can achieve the exercise effect. Subsequently increase the intensity according to the physical condition and feelings. Primary contacts can take 15 seconds per group, once to do two groups of frequency; intermediate contacts can take 30 seconds per group, once to do three groups of frequency; advanced contacts can take one minute per group, once to do three to four groups, or two minutes per group, once to do two to three groups of frequency.

What to pay attention to when practicing flat support

Flat support is not to do the longer the better, the practitioner should practice according to their own physical condition, no training base on blindly practicing for a long time, or improper exercise methods, easy to trigger muscle strains, increased blood pressure and other problems. Shoulders, lumbar discs and other parts of the disease, as well as the fitness of weak people should not be flat support exercise, so as not to cause injury.

Tablet support how to practice effective

Flat support is to exercise the core muscle groups of a movement, support the focus on the shoulders, abdomen, buttocks, but the training of the muscles is not balanced, because some of the muscles can not reach the exercise effect through the flat support, you can increase the supine hip and other movements to practice; can also be combined with abdominal training, interspersed in several movements, can increase the tension of the abdominal muscles, improve the abdominal exercise effect. When doing flat support should also be carried out with scientific and regular breathing.

The main points of the movement of the flat support

First of all, prone, elbows bent on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, the exercise process should pay attention to the head to the ankle to maintain the same plane, jaw tightened, the muscles around the shoulder blades do not relax, stabilize the shoulder joints, abdomen, hips tightened at the same time, waist as much as possible to relax, pelvis backward, legs straight, keep even breathing.

Plank support mainly exercise where

Plank support is mainly the exercise of the core muscle groups, is a primary core strength exercise, the rectus abdominis, external obliques, internal obliques and transverse abdominis, legs, back, buttocks muscle groups can be fully exercised. The core muscle group refers to the deep muscle groups of the trunk, exercise core muscle group can promote the effect of abdominal muscle training as well as total body exercise.

The three methods of flat support

Floating plate support

Bend the elbows under the shoulders, legs straight back, toes pointing to the ground, back to keep flat, hands palms facing up, thumbs on both sides, elbows to support the whole body; hips up, head pointed to the floor, hands apart to the left and right, the whole body is an inverted V-shaped, push forward with the ankles, lower the hips to retrieve the two hands, back to the starting position, repeat five times, this action can not only regulate the balance of people, but also mobilize Core muscle groups, improve fitness efficiency.

Swing hip flat support

Bend the elbows under the shoulders, legs straight back, toes pointing to the ground, keep the back flat, palms up, thumbs facing the sides, head remain unmoving, back straight, swing the hips from left to right, the hip swing on the same side of the arm can be a little move properly, a total of several repetitions, half on each side.

Starfish flat support

Bend the elbows under the shoulders, straighten the legs backwards, point the toes to the ground, keep the back flat, palms up, thumbs facing both sides, legs apart and shoulder width, then gradually move the weight to the same side of the elbows and the same side of the toes, so that the body plane is vertical to horizontal, then no support hands straight, and try to lift the leg without support, each time insist on a minute, then change another repeat.