The movement of flat support is relatively simple, and the requirements for environment and site are not strict. The exerciser only needs to support the ground in a prone position, and then use the strength of toes and elbow joints to keep the body in balance, at the same time, keep the back straight and horizontal for as long as possible.
However, the longer the plate support time is, the easier the movement is to deform. For example, the hips are up or down, the upper arms and forearms are not at a vertical angle, the head is excessively tilted or bent forward, the body is askew, etc. These nonstandard movements may cause cervical or lumbar injury, and the longer the time is, the more serious the injury is. In this way, not only the fitness effect will not be achieved, but also the body will be harmed 。
Therefore, when doing the daily flat support, we should do the action standard, step by step. Under the premise of maintaining the standard posture, each group can carry out 30-60 seconds. During this period, if the supporting movement starts to deform, it should be stopped in time. In each group, it can rest for 30 seconds, and 4-6 groups can achieve the purpose of exercise every day. It should be noted that the elderly and obese people are not suitable for this sport.
In addition, many people do plate support to achieve the goal of weight loss. So, can we really lose weight by doing plate support? We need to understand the principle of exercise to lose weight first. After the start of exercise, the metabolism of the body is accelerated and the heat consumed by the body is increased. The substances that generate heat in the body are glycogen that is easy to decompose and metabolize first. With the decrease of glycogen in the body, the fat in the body gradually participates in the metabolism and decomposition process to provide heat. The process of gradual consumption of fat is the process of weight loss, so exercise to lose weight needs to ensure enough exercise time, short-term exercise will not consume fat, which will not achieve the purpose of weight loss.
It's hard to stick to the plate support for a long time, and the action is single, so it's hard to play the role of weight loss. In order to achieve the purpose of exercise and weight loss, we can use the plate support as an auxiliary exercise, and choose the aerobic exercise that can be carried out for a long time, such as running, skipping, etc.