Flat support is a word you should not be unfamiliar with, but have you tried to do it yourself? Flat support looks very simple, but it really tests the support ability of the human body and consumes a lot of energy. How long can you support? Is the longer the plate supports, the better?
The time for ordinary people to practice the plank support is 4 times a day in a group, each time in 2-4 minutes. In the case of correct posture, plate support has a very significant effect on the strength and stability of the core muscle group. It doesn't need to be persisted for a long time, just to achieve the corresponding effect.
Because plate support is not an aerobic exercise, but a static resistance exercise, so it is not necessary to follow the rules that aerobic exercise must exercise for more than half an hour to play an effect. Therefore, as an ordinary person who does not pursue the world record but only wants to train the core strength, it is enough to exercise for about 2 minutes every day. That is to say, if you do it again, it's just to make yourself more tired. The fitness effect you want to achieve has already been achieved, so there's no need to do it again. What's more, those who don't have the ability to do it by force will cause bad influence.
Plate support is relatively difficult, only a few people with strong sports ability can achieve long-term static support through training, generally do not try for long time. For example, after a period of plate support training, the lower back feels sore or even painful. At this time, the action should stop. It's better to practice according to your own physical condition.
Generally speaking, no matter how long the plate support time is, it's the same as the previous plate support record holder. Danish fitness coach Tom hoel said that training yourself to take part in the plate record is just a simple psychological exercise. When teaching his students, he won't let them do more than 3 minutes of plate support.
Because if you are a person who has not been able to complete the continuous 2-minute tablet support well, you can quickly increase 30 seconds a day and 10 seconds a day. Soon, you can lay the core foundation in the safest way.
As for the guys who can finish two minutes of continuous treadmill, you should practice something else. For example, treadmill support rotation is an advanced challenge to train core stability!
Generally speaking, the minimum limit of female students is 50 seconds, while male students are 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. However, if the time is lower than the above, the abdominal strength may be relatively weak. Besides, less than a minute of practice at a time is not very effective.
So, 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.
How long can plate support lose weight every day: plate support reshape rather than lose weight in fact, if from the perspective of weight loss, plate support is not necessary to pursue the length of time. Because the main function of plate support is to exercise muscles and shape the body, its weight loss effect is not good. The movement of flat support is single, and it belongs to static resistance movement. It does not have the characteristics of reducing fat, and has great limitations in reducing weight, so the elderly and obese people are not suitable for this kind of movement.
In addition, compared with bicycle, swimming and other forms of aerobic exercise, the effect of plate support is not good, which is often only used as an auxiliary means of weight loss, so it is not advisable to think about reducing weight through plate.
The key to the plate support is not the length of time. For the plate support practice, it must be different from person to person, step by step. With the longer the time of plate support, the support ability of human body will be weakened correspondingly. At the same time, the heart rate will be accelerated, which will stimulate the cardiovascular and cerebrovascular vessels. If the intensity is blindly pursued, it is easy to cause problems. In addition, those who have never been exposed to the flat support can reduce the difficulty and take the kneeling position, which can also achieve the exercise effect and be safer. Then increase the intensity according to the physical condition and feeling, step by step.
Therefore, we should not pay too much attention to the time when we practice the plate support. The time is not important, and the accuracy of the action is the most important. Plate support, the challenge should be in the right action, can adhere to the time of static practice, the action standard should be put in the first place. In case of action deformation caused by fatigue, stop immediately.
Of course, if you are considering the action and standard, the body can also accept the basis of flat support is naturally more effective.