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What is plate support? Classification and action essentials of flat support

If you want to have a good figure, do at least 30 minutes of aerobic exercise every week. Secondly, plate support is also a very good way to exercise. It can help you build up your muscles. It can shape your whole body. So do you know what is plate support? What is the training method of plate support?

What is plate support?

The so-called plate support is a kind of simple muscle training similar to push ups. Plate support can effectively exercise the transverse abdominal muscles, which is recognized as an effective method to train the core muscle groups. According to the Guinness world record, the longest support time of human's tablet is 4 hours and 01 minutes, which was created by George hood of the United States in Newport, Kentucky, on April 20, 2013.

In fact, plank is a kind of exercise to balance and lose weight of core abdominal muscles. In yoga, plank support is often one of the actions of the sun worship, or a connecting pose of the flow yoga. At the same time, plank support is also a classic action in pilates.

Purpose of plank support training

Plate support is to exercise the core muscle groups, so that you lose more health, away from lower back pain. This action mainly shapes the lines of the waist, abdomen and buttocks. More importantly, it can help maintain the balance of the shoulder blades and make your back line more attractive.

Because this movement needs to keep the neck forward, it can exercise the neck muscles, and has the effect of treating cervical spondylosis. Its way is similar to the effect of riding to treat cervical spondylosis, which is to correct the muscle fatigue caused by incorrect sitting posture.

Training method of plate support

First of all, lie on your stomach, bend your elbows and support them on the ground. The shoulder and elbow joints are perpendicular to the ground. Step on the ground with your feet. Keep your body off the ground. Straighten your trunk. Keep your head, shoulders, hips and ankles in the same plane. Tighten your abdominal muscles, pelvic floor muscles, and spine. Look to the ground with your eyes. Breathe evenly.

Key points of plank support

1. Enter a prone position on the floor and support your weight with your toes and forearms. The arms are bent and placed under the shoulders.

2. Keep your body straight at all times and keep this position as long as possible. To increase difficulty, arms or legs can be increased.

Classification and action essentials of flat support

Supine plate support

Action Essentials: lie on the mat, the body is parallel to the ground, the two forearms are parallel supported on the ground, the angle between the upper arm and the body increases with the micro head of the two arms, the participation of the core muscles of the body increases with the increase of the moment, the breathing is smooth, and static control is performed.

Advantages: increase the participation of weak core muscles, increase the strength of core muscles, and the abdominal muscles are obvious.

Exercise time: each group to support the length of time, step-by-step increase, to exhaustion into a group, a total of four groups. Rest 30-60 seconds between groups.

Side plate support

Action Essentials: lie on the yoga mat at the side first, support the upper body with elbow first, then arch the crotch, and support the whole body ~ two feet can be placed on the ground front and back, and the body must be as straight as possible, or even the upper body can be parallel to the ground.

Advantages: side flat plate mainly focuses on the muscles on both sides of the waist, and can do subtle adjustments to the whole core muscle group (waist, abdomen, back).

Exercise time: you can do 30 seconds on each side, and then another 30 seconds on the other side. The two sides add up to be a group. Each time you do 3 groups in succession.

Increase difficulty and play high level

When you have been holding on for a while, you can try to increase the difficulty. When doing fancy training, the jumping range should not be too large, and the weight of dumbbell lifting training should not be too heavy, so as to avoid injury to the other arm support point. It's better to finish every training before 9 p.m. or in the afternoon. After dinner training should be carried out in an hour. It is advisable to train four times a week, about 40 minutes each time. Experience it. After one minute, the whole body trembles. At this time, it's the most consumed. If you can insist on it, it's 5-10 seconds more than the day before. At the same time, we should pay attention to a reasonable diet, and there will be surprises after a period of time.

Not everyone can do flat support

Flat support looks simple, but it has certain requirements for the bones and muscles of the arms, wrists, shoulders, waist. If the shoulder, waist, back and other parts of the recent pain, it is best not to carry out this exercise.

People who suffer from diseases such as wrist ligament injury, tennis elbow, shoulder joint pain, periarthritis of shoulder, and history of dislocation of shoulder joint may be at risk of aggravating the symptoms if they do so reluctantly. In addition, people with lumbar disc herniation or lumbar muscle strain should consult with a doctor before they try plate support, abdominal roll, sit ups and other activities aimed at exercising the lumbar abdomen.