In the training movement, many movements are simple, of which flat support is a simple movement. At the same time, flat support also has many advantages, but flat support also has disadvantages. So, what are the hazards of flat support?
1. Pain in the palm root of the wrist
Most of the practitioners tend to tilt up the front of the palm when doing palm based arm support movements, and the root of the index finger does not press down hard, resulting in the pressure concentrated at the root of the palm (near the wrist). As the saying goes, the larger the area, the smaller the pressure. Therefore, if the front of the palm is tilted, the force on the palm is unbalanced, and the pain at the root of the wrist is inevitable.
2. Lumbar vertebrae are compressed
Flat support is a fitness exercise that can exercise core muscles very well, but it is also a fitness exercise that emphasizes the load on the waist. Therefore, if the following conditions are encountered during the training of plank support, it is very likely to damage the intervertebral disc. If the abdomen and buttocks are not tightened, it may cause the lumbar back to collapse, and the lumbar can not be maintained straight, which will cause excessive flexion and extension of the lumbar muscles, resulting in low back pain.
The energy of low back muscles is not enough, and forced flat support may lead to tendon injury of the waist due to excessive exercise intensity, such as those with lumbar muscle strain.
3. Cervical discomfort
This is mostly related to the athletes looking up for a long time in the prone position and looking forward. Because that will make the neck muscles spasm, stimulate the cervical spine, and cause discomfort in this part.
4. Excessive knee load
Some people will have obvious discomfort when doing plate support because of incorrect foot position or original strain of knee joint. This is because this movement requires both knees to keep straight, requires the quadriceps femoris behind the thigh to contract statically for a long time, and the peroneal longus muscle behind the calf also needs to participate in the stability of the knee joint. The front and rear muscles of the knee joint must coordinate. If there is an incongruous phenomenon such as stretching the toes, excessive load on the knee joint will occur when exerting force, resulting in discomfort.
5. Shoulder and arm damage
First, the strength and stability of the upper limbs are relatively weak; The second is that the stability of the shoulder joint is poor, causing the upper limbs to bear the heavy burden of the body. Therefore, if the plate supports for a long time, the shoulder joint that is squeezed for a long time will suffer strain and pain.
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