Flat support will be thin in January Flat support the correct practice

May 7, 2023

Flat support is a popular fitness exercise, many partners hope that it can help to lose weight, so flat support will do in January to lose weight?

Will I lose weight doing flat support in January?

Will, but the thinness is difficult to notice. If you want to be thin, you need not to lose water in the body, nor to lose muscle, but to lose fat, so how many calories can be consumed by flat support? One hour of flat support consumes 211 kcal of energy, this amount of consumption is very low compared to other aerobic exercise, which means it is more difficult to lose weight.

The correct practice of flat support

Prone, elbows bent on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles remain in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine extended, eyes to the ground, keep even breathing. Hold each set for 30 seconds, 4 sets per training, with no more than 20 seconds between sets.

Flat support can be thin where

Flat support is mainly to exercise the abdominal core muscles, to reduce the belly has a certain effect, so generally used mainly for thin stomach, tighten the abdominal muscles. But the flat support is not aerobic exercise, the consumption of calories is not much, so the effect of reducing the stomach is not ideal.

How to do to enhance the effect of thin stomach

Rear leg lift

In order to enhance the effect of flat support thin belly, you can alternate between left and right back lifting legs to stretch the abdominal muscles and enhance the slimming effect. Lift the legs as high as possible, to feel the abdominal stretch, so that the fat consumed more.

Left and right swing waist

When doing flat support, swing the waist left and right to the maximum, hold for 3 seconds and then return to position. To feel the tightness of the waist on both sides of the straightening. Do the action process should also adhere to the shoulders, waist, hips at the same level, otherwise the practice effect will be discounted.

Do flat support to pay attention to

1, elbows to vertical ground, hands can be flat on the ground, or clenched fist, or two hands clenched. 2, the abdomen should be tightened, sustained force, not collapse waist. 3, the leg muscles also to mobilize, tighten the hips, the power can not slack. 4, the neck and spine to maintain a straight.

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