Flat support to do a few groups

Flat support is one of the most fashionable fitness exercises in recent years, mainly to exercise the core muscle group strength, and then with other aerobic exercise, but also played a certain fat burning effect, so more and more people began to join the "flat one", but this seems to be a simple action, the practice is also to be different from person to person, step by step. Do not start with a high intensity, long practice.

Beginners do a few groups at a time

Generally, people who are just starting to contact the flat support can try to train two groups each time, each group to do 15 seconds, the interval between the group and the group does not exceed 20 seconds. Practice can be reduced when the difficulty, take the kneeling position, the same exercise effect can be achieved.

Intermediate practitioners do a few groups at a time

Intermediate practitioners mastering the essentials of the movement, you can start to gradually extend the time, a training three groups, each group 30 seconds of frequency, each group time can be interval of half a minute.

How many sets at a time for advanced practitioners

Advanced practitioners can start to increase the intensity as their body conditions and feelings, and can take three to four groups at a time, with a frequency of one minute per group, or take two to three groups at a time, with a frequency of two minutes per group, and the interval between each group increases with the practice time.

The longer the practice flat support time the better?

For the flat support exercise, there is no need to pursue a long time and the number of groups, to achieve the exercise effect can be, because with the flat support adhere to the extension of time, the body's support force correspondingly weakened, while the heart rate will also accelerate, the cardiovascular and cerebrovascular stimulation, the blind pursuit of practice intensity and time, prone to problems.

The movement of flat support essentials

There are two types of flat support, one is the prone flat support, the body needs to rely on the arms to do support, the other is the side flat support.

The movement of the prone plate support essentials

Into the prone position, with toes and forearms to support the body, arms bent and placed under the shoulders, two elbows open and shoulder pain, elbow joint support on the ground, upper arms and torso as far as possible to maintain 90 °, two toes together to reduce the support area, the neck is naturally straight, eyes down toward the front, chest, head, shoulders, hips and lower limb parts to maintain a straight line, can not step on the waist, the body can not be tilted on both sides, keep the natural Breathing, do not hold your breath, tighten the abdominal muscles and pelvic floor muscles.

The main points of the side plate support

Lying on the side, legs together, hands on both sides of the body, support the body with one elbow, support the shoulder should be located directly above the elbow, forearm and body vertical, hands gently clenched fist to support the weight of the body, collect the hips, lift the torso.

The hazards of non-standard flat support movements

Flat support action is not standard enough, such as hip up or down, the upper arm and forearm is not vertical, head backward or forward bending, the body is skewed, etc., not only can not play a fitness effect, but also may lead to lumbar spine or cervical spine injury.