Flat support when to do the best flat support how long suitable

How to work out well, the key lies in the right time, do the right exercise, so when is the best time to do flat support?

When is the best time to do flat support

Advocate the evening exercise. The highest and lowest point of human physical strength is controlled by the body's "biological clock", which generally reaches its peak in the evening. For example, the body absorbs the lowest amount of oxygen at 6:00 p.m.; heartbeat and blood pressure regulation is most balanced between 5:00 p.m. and 6:00 p.m., while the body's sense of smell, touch, vision, etc. is also most sensitive between 5:00 p.m. and 7:00 p.m.. Therefore, a comprehensive view of the evening exercise effect is better. In addition, the human body is in a good state of hormonal activity between 4:00 pm and 7:00 pm, the body's ability to adapt and the sensitivity of the nerves is also the best. Therefore, advocate evening exercise, but in the evening hours, pay attention to the intensity of exercise, otherwise the intensity is too high will make the sympathetic nerve excitement, preventing sleep.

How long is good to practice flat support

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

What are the benefits of flat support

Safer spine

Simple flat support can invariably strengthen your muscles and provide a strong support to your back. Often sedentary office population, if you can regularly long-term flat support will find that the back pain that previously bothered them will be reduced or even disappear.

Improving poor posture

Because of the sedentary, many office workers will have shoulders and chest and back part of the bad posture, so that your temperament is all gone. Plank support can exercise the middle part of your body to your neck, shoulders and chest and back have a corrective effect, and play a key role in maintaining your posture. After insisting on flat support you will find that standing like a pine, sitting like a bell does not need to be deliberately maintained.

Balance improvement

When you are standing on one leg, if you find it difficult, it is because your core muscles are not strong enough to provide you with the ability to do enough balance. By performing flat support your own balance will be greatly improved.

The correct posture of the flat support

1, the body's shoulders, hips, knees and ankles into a straight line. 2, the jaw is slightly tucked, the head is kept 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 naturally straightened, but not excessively so. 5、Keep normal breathing and avoid holding your breath.

How to lose weight with flat support

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 be very good to help you reduce the circumference. For example, 30 minutes of flat support, and then 45 minutes of jogging, flat support consumes sugar and stimulates muscle, jogging consumes fat while relaxing the body for flat support.