Lumbar disc protrusion is a problem that many people have now, and many people with lumbar disc protrusion are very reluctant to exercise, so is plate support suitable for such people? How to make the most standard flat support?
Can lumbar disc protrude to make flat support
Yes, but it's better to do it under the guidance of a professional coach, or it will be harmful if the movement is distorted.
For the patients with lumbar disc herniation, in addition to exercise the back muscles, we should also exercise our abdominal muscles, so as to maintain the balance of the spine. Many people have a misconception that if the lumbar spine is not good, we should exercise more and strengthen the lumbar disc herniation. In fact, the patients with lumbar disc should pay attention when they exercise.
What's the cause of low back pain with plate support
Waist force is not accurate.
Some people don't have enough muscle core strength when they do plate support, but they don't know to follow the correct method. In that blind practice, it's not the arm strength but the waist strength, and the waist strength is not accurate. To remember a basic principle, do any abdominal muscle training, must not bring to the waist strength, must count the strength, need to immediately stop stretching rest, indicating abdominal muscle weakness or posture error.
How long does the flat support take
Plate support is not the longer the better, just for their own physical conditions to practice, there is no what to do how long to qualify, how long to do the effect and so on. Because the plate support is not an aerobic exercise, but a static resistance exercise, so it does not need to follow the rules that aerobic exercise must exercise for more than half an hour to play an effect.
Generally speaking, the time of daily practice of flat support is one group, one group four times, each time in 2-4 minutes, if the two ends are combined, the effect is better. Moreover, the plate support is relatively difficult, only a few people with strong sports ability can achieve long-term static support through training.
Plate support exercises vary from person to person. People who have never been exposed to plate support can reduce the difficulty, take a kneeling position, and the same use can achieve the exercise effect. Then increase the intensity according to the physical condition and feeling. Primary contacts can take 15 seconds for each group, two groups at a time; intermediate contacts can take 30 seconds for each group, three groups at a time; senior contacts can take one minute for each group, three to four groups at a time, or two minutes for each group, two to three groups at a time. 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.
Where does flat support practice
Plate support seems simple, but it is a whole body exercise that consumes physical strength. It can exercise the main muscles such as vertical spine muscle, rectus abdominis muscle and transverse abdominis muscle. It can also help to exercise the trapezius muscle, rhomboid muscle, rotator muscle group, medial and posterior deltoid muscle, pectoralis major muscle, anterior serratus muscle, gluteus major muscle, quadriceps brachii muscle and gastrocnemius muscle; When practicing flat support, it can be combined with aerobic exercise such as running and fast walking, reasonable diet control, reducing carbohydrate intake and increasing protein supplement. Besides exercising muscles, it can also effectively reduce fat and achieve slimming effect.