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What are the benefits of flat support? Who is not suitable for flat support

Plate support can exercise the muscles of back, abdomen and buttocks, and it can consume a lot of physical strength when doing plate support. So plate support is now a very popular way to exercise vest line. In addition to shaping the vest line, plate support has many other advantages, so what are the advantages of plate support? Who is not suitable for plate support?

Benefits of flat panel support

1. Benefits of flat support: muscle training

Often do plate support can exercise the back, abdomen, lower back, buttock muscle groups and adductor, diaphragm and other core muscle groups, and in doing plate support will consume a lot of physical strength.

2. Benefits of flat panel support line building

Plate support can exercise the core muscle group, create the lines of abdomen, waist and buttock, release the pressure of lumbar spine and cervical spine temporarily, balance the scapula, and make the lines of back more charming.

3. Benefits of flat support: burning fat

Plate support consumes a lot of physical energy, which can create perfect lines. If combined with aerobic sports such as cycling and running, it can improve the metabolic rate and burn more fat in the body.

4. Benefits of plate support reduce the risk of back and spinal injuries

Doing plank support strengthens and strengthens your muscles, making sure there's not too much pressure on your spine and back. According to the American Sports Association, plate support can not only reduce back pain, but also give your back strong support, especially in the upper back area.

5. Benefits of plank support improve your posture

Plate support exercises will improve your core muscles, which can greatly improve your standing posture and stability. So you can always sit in the right position after a period of plank support. Because the core muscles have a profound impact on the overall condition of the neck, shoulders, chest and back.

6. Benefits of flat support: improving balance

Here's an example of how you can stand on one foot with your eyes closed for a few seconds before you practice plank support. When you have a period of flat support practice, you are doing this movement is different. So it can improve your balance.

Who is not suitable for plate support

1. People with back injuries

Some people have injuries on their back and back, and usually have pain, or suffer from lumbar injury, lumbar disc herniation, lumbar muscle strain, severe scoliosis, osteoporosis, joint disease and other people can not do plate support, because plate support requires a lot of strength on the back and waist, these people can not only do plate support to ensure the movement standard, but also easily increase the burden on the back and waist, Aggravating pain and illness.

2. People with shoulder and arm injuries

In the near future, if there is any injury to the shoulder or arm, it's better not to carry out plate support if there is pain. In addition, people who suffer from wrist ligament injury, tennis elbow, shoulder joint pain, periarthritis of shoulder, shoulder dislocation and other diseases are also not suitable for practice, because one of the main stress points of this action is the arm or shoulder, and these people may have the risk of aggravating the symptoms.

3. People with cardiovascular disease

If there are heart disease, hypertension, coronary heart disease and other diseases in the population, it is not suitable to do plate support, in the process of action, it will increase the burden of cardiovascular, and because of the change of body position, the change of heart center of gravity and other factors will affect the hemodynamics, easily lead to cardiovascular and cerebrovascular accidents, the serious may lead to sudden death.

What are the precautions for plate support

1. Do the plank support movement to be standard, want to keep hip and waist, leg in a straight line. It's not correct that the buttocks are up or down, the upper arms and forearms are not at a vertical angle, the head is over backward or forward, the body is askew, etc. you can practice in front of the mirror or ask a professional teacher to check whether the movements are standard.

2. It is better to warm up before doing plate support. The warm-up time is about 10-15 minutes. If the body is not fully warmed up, it may cause muscle damage due to insufficient warm-up during the exercise.

3. Beginners should master the strength of the plate support. When the movement starts to deform and the support can't go on, they should stop in time. Don't keep hard support, so as not to hurt the muscles. After being proficient in the essentials of movement, you can slowly lengthen the time.