Friends who love fitness all know that flat support is a good helper on the road of fat reduction and shaping. Many actresses share that the secret of practicing a perfect vest line is flat support. So what are the essentials of flat support?
Put on a yoga mat before doing this exercise. Athletes do push ups on yoga mats, which is the starting action of flat support. Then the elbow bends. Keep your forearms close to the ground with your elbows and palms flat on the ground. The elbow is directly below the shoulder. Keep your shoulders and elbows perpendicular to the ground. Step on the ground with both feet, adjust the toes, and allow the toes to bend, so as to straighten the trunk. Keep the head, shoulders, back, crotch and ankle in the same plane. Tighten the abdomen and hips, that is, tighten the abdominal muscles and pelvic floor muscles, and then extend the spine. At this time, in order to exercise the internal and external core muscle groups, it is also the main muscle group of this exercise. Don’t look up, keep your eyes facing the ground, and keep your breath symmetrical. Exercise intensity: 30 seconds for each group, 4 groups for each time, with an interval of no more than 20 seconds.
Key points of raising both legs: keep the upper part of the body still, straighten the back and tighten the abdomen. When lifting, keep your legs straight, and ensure to lift your legs up with your maximum ability to feel the stretching of leg muscles. Alternate left and right, lift your legs 40 times
Key points of moving the body back and forth: keep even breathing, and keep the frequency as straight as possible during the movement. The positions of the four support points remain unchanged, and the body is always in a straight line. Move your body back and forth, not up and down. 50 consecutive actions.
When the practice of flat support is carried out for a period of time, the support time is getting longer and longer, and you will also feel that your physical strength has been significantly improved. At this time, you can consider the next stage of practice.
The advanced exercise of flat support mainly exercises the core muscle groups of the abdomen, but because of the change of action, the muscle exercises of the arms, legs and even the back will be strengthened, which can better achieve the fat reduction and shaping of the whole body.
Plate support looks simple, but it has certain requirements on the bones and muscles of the arm, wrist, shoulder and waist. If you feel pain in the shoulder, waist, back and other parts recently, you’d better not do this exercise. For example, people suffering from wrist ligament injury, tennis elbow, shoulder pain, periarthritis of shoulder, and a history of shoulder dislocation may be at risk of aggravating symptoms if they exercise reluctantly.
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