The essentials of doing flat support

Flat support without equipment, the action is simple to learn, but also exercise to the core muscle groups, and therefore popular worldwide, has become a favorite exercise for many fitness enthusiasts, but the seemingly simple action, if you do not master the action essentials, then not only can not achieve fitness purposes, but also may increase the weight of other parts, causing injury.

The essentials of doing flat support

People's head, shoulders, back, hips and legs are in the same plane, upper arms and torso as far as possible to maintain 90 °, two toes together to reduce the support area, lumbar and abdominal gluteus muscle groups work collectively to maintain the state can choose the difficulty of kneeling or knee tightening, toes on the ground of high difficulty, as well as the force of the waist and abdomen. Remember the four key points: the body from the head to to maintain a straight line; feet between the same width as the shoulders; keep the hips do not exceed the shoulders; shoulders over the elbows.

The standard action of flat support

Prone, bent elbows supported 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 lengthened, natural vision down, looking at the ground about 30 centimeters from the front of the fingers, keep even breathing. The palms of the hands are placed directly under the shoulders, so that you can exercise both triceps and pectoral muscles, and will not bring stress to the shoulders.

The wrong action of flat support

The elbow joint is not under the shoulder joint drop point; Head down or head up: Although the training focus of the flat support is on the lumbar abdominal muscles, core muscles, but the head and neck as an extension of the back, the practice of head down or head up is wrong. The hips are lifted too high, which can lead to the abs not being exercised. Hold your breath: It's normal for people to hold their breath when they are exerting themselves and under tension, but forgetting to breathe may lead to vertigo or nausea, which is both uncomfortable and unsafe. Hands wider than shoulder width: flat support to do push-ups, the distance between the two palms used for support than shoulder width, will bring pressure on the front of the shoulders when pushing.

Doing flat support precautions

The key to do flat plate support is to standardize the action, the strength of the line, step by step, beginners should pay attention to master the intensity, when the support action began to deformation to stop in time, do not hold up, master the action elements can gradually extend the time. Before doing plate support is best to warm up 10 to 15 minutes to reduce muscle sticking, reduce the possibility of muscle strain, middle-aged and elderly people can appropriately reduce the difficulty of the action, instead of knee joint on the ground, calf backward bending 90 degrees, which reduces the strength of the plate support, suitable for beginners exercise.

What is the role of doing flatbed support

Flat support looks simple, but in fact is a physical exercise of the whole body, can exercise to the vertical spine muscle, rectus abdominis, transverse abdominis and other major muscles, while auxiliary exercise oblique muscles, rhomboids, rotators, medial and lateral deltoids, pectoralis major, front serratus, gluteus maximus, quadriceps and gastrocnemius muscles, etc.; When practicing flat support, with running, brisk walking and other aerobic exercise, reasonable with diet control, reduce carbohydrate intake, increase protein supplementation, in addition to exercise muscle, but also effective fat loss, play a slimming effect.

Flat support exercise time

Primary contacts can take 15 seconds per group, once to do two groups of frequency; Intermediate practitioners can take 30 seconds per group, a frequency of three groups; Advanced practitioners can take 1 minute per group, once to do three to four groups, or two minutes per group, once to do two to three groups of frequency, the beginning of each group of interval time can be half a minute, and then with the increase of each group of practice time, interval time also increased.

Flat support is not suitable for people

Hypertensive patients, lumbar disc herniation people should be careful to do flat support, people with chronic diseases in the exercise before the best first consult a doctor to prevent aggravation. The presence of shoulder, waist, back and other parts of the pain, it is recommended to suspend exercise; there are injuries, not enough capacity, technical movement deformation should immediately stop practicing.