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How long can flat support be used to reduce fat? Can flat support reduce weight

Sihaiwang: plate support has been on fire for a long time. Plate support can exercise people's core muscle groups. It is deeply loved by people. So how long can ordinary people hold on to flat support? In general, the minimum limit of flat support for girls is 50 seconds, while for boys it is 1 minute. Of course, the minimum time for side plate support will be less, 30 seconds for boys and 10 to 20 seconds for girls. Don't pay too much attention to the time when practicing plank support. The time is not important. The accuracy of the action is the most important.

How long can ordinary people hold on to flat support

As a muscle training method, flat support requires the whole body muscles to participate in it. Moreover, when doing flat support, you should keep your body straight and keep this position as long as possible. It's hard to be very tiring, so many people can't do it for long.

However, in general, the minimum limit of flat support is 50 seconds for girls and 1 minute for boys. Of course, the minimum time for side plate support will be less, 30 seconds for boys and 10 to 20 seconds for girls. If the time is lower than the above, the abdominal strength may be weak. It is suggested to strengthen the abdominal strength properly. For example, you can do leg bending, cycling, sit ups and other abdominal exercises according to your own schedule. In addition, walking and stair climbing are also natural exercises.

The longer the plate supports, the better the physical fitness. Generally, men hold on longer than women. A normal and healthy man should be able to maintain the stick pose for up to 2 minutes.

Ordinary people can hold on to the plank support for at least 1 minute at the beginning of practice. If it is less than 1 minute, it means that the abdominal muscle strength is weak, and it needs to exercise regularly to improve. After 30 days of practice, most people can keep on for more than 5 minutes at a time.

How long does the world record of flat panel support last

According to Guinness World Records, Danish fitness coach Tom Middleton hall, 51, held the same position of plank support for 4 hours and 28 minutes on May 22, 2015. A 57 year old coach, a former Marine, broke Tom Middleton Hall's record in Southern California for a total of '5 hours and 15 minutes'.

How many groups of flat support do you do every day

Ordinary people can do 1-3 groups of plate support every day, 4 times in each group, each time for 2 minutes, and rest for 30 seconds. You don't need to pursue single persistence time. If you can't persist for 2 minutes, you can first persist for 1 minute, practice slowly, and the single persistence time will be longer.

How to make plate support for a long time

Practice diligently

The training plate support can't catch fish for three days and bask in the net for two days, so the training time should be reasonably arranged.

The first week: practice 20 minutes in the morning and evening every day, 4 times in each group, 1 minute each time;

The second week: 30 minutes in the morning and evening every day, 4 times in each group, 1-2 minutes each time;

The third week: every morning and evening exercise 40 minutes, each group 4 times, each time adhere to 2 minutes;

Action standard

People with good waist strength and strong core strength can do plate support for a longer time. Beginners don't need to demand long time. Challengers should insist on the time of static exercises under the correct action.

Action Essentials: do not collapse the waist, make the waist and back in a straight line, so that you can exercise the abdominal muscles well, so as to reduce the pressure on the waist.

Lighten the burden of stomach and intestines

If you want to break the record, you can't eat too much. If you have a lighter stomach burden, the practice effect will be better.