Flat support what muscle flat support exercise which muscles

Many people practice flat support before, always do not know where this action can train the muscles, and even some people practice for a period of time, still not clear which muscle they exercise, so there is no way to work with other movements to train the target muscles they want to exercise. Today is mainly to introduce you to the flat support to stimulate which muscle groups.

Flat support can train the abdominal muscles

The most important part of the flat support exercise is the abdominal muscles, can effectively shape the waist, abdomen and hip lines, more importantly, it can help maintain the balance of the shoulder blades, so that your back line more attractive. The following will mainly introduce what muscles are specifically exercised by the flat support.

Exercise the core muscles

Core muscle groups include: transverse abdominis, pelvic floor muscle groups and lower back muscles. Located in the front and back of the abdomen around the body, is responsible for protecting the stability of the spine is an important muscle group. Regular practice of flat support can enhance the muscle endurance of the core muscle groups, training "eight abdominal muscles", is recognized as the most effective way to exercise the core muscle groups.

Other exercises for core muscles

Many classic movements such as hard pulls, squats, push-ups, handstands, pull-ups, sit-ups, hanging leg lifts, etc. will exercise the core muscles.

Exercise hamstrings

Leg muscles include: quadriceps, biceps. There are quadriceps in front of the thighs and biceps at the back. The quadriceps is one of the largest and most beneficial muscles in the body, and to make the thighs strong, you can train by practicing flat support regularly. The main function of the biceps femoris is to enable the calf to flex back, we need to use these muscles when running and walking.

Other exercises for the leg muscles

Barbell neck squat, barbell front squat, shoulder rest squat, leg lifts, dumbbell prone leg curl, straight leg pull, etc. can exercise the leg muscles

Exercise low back muscles

Plank support is mainly to exercise the vertical spine muscles. The lumbar and back of the vertical spinal muscles are linked together, is the long muscle behind the spine, located on both sides of the spine groove, left and right three each. Both sides of the vertical spinal muscles contract at the same time can make the spine back extension, is an important structure to maintain the body's upright posture, so also known as the vertical trunk muscles.

Other exercise vertical spine muscle action

Back flexion and extension, supine two head up, flexion back hard pull, bending legs bow.

Exercise gluteal muscles

Gluteal muscle groups include: gluteus maximus, gluteus medius, gluteus minimus, of which gluteus minimus is a deep muscle. The gluteus maximus is mainly to reach back and externally rotate the thigh, the gluteus medius is to help stabilize the pelvis, and the gluteus minimus is to keep the trunk straight when walking.

Other exercises for the gluteal muscles

Arrow squat, rear leg raise, single foot alternate kneeling squat, squat below 90 degrees

Exercise arm muscles

Arm muscle groups include: shoulder deltoids, biceps, triceps. The deltoids can increase the width of the shoulder, the triceps control the extension and bending of the arm, while the biceps will have a significant electromyographic effect when the palm is forward and the elbow is flexed.

Other exercises for arm muscles

Barbell narrow bench press, supine curl bar arm flexion, single arm rope pull down, pull up, dumbbell curl

Warm tips

When doing flat support, be sure to pay attention to the movement is standard, otherwise the training effect will be greatly reduced. Action essentials: shoulders and elbows to 90 degrees, torso straight, head and shoulders, hips and ankles are at the same level.