Flat support Are you doing it right?

The craze of flat support has not faded for a long time, because there are many fitness enthusiasts have read such headlines.

"1 minute of flat support every day, 1 month to train eight abdominal muscles"

"Insist on practicing this action, 1 month after the whole body becomes thin!"

Baidu search "flat support", but also appears this.

Ahem, flat support is so amazing.

Plate support.

Plank support (Plank) also known as the abdominal bridge, can stimulate the whole body's with many muscle groups.

The primary muscles involved include erector spinae, rectus abdominis, and transverse abdominis. Secondary muscles involved include obliques, rotator cuff muscle groups, deltoids, pectorals, and gluteus maximus ......

Maybe because flat support is a training involving many muscle groups, there is a rumor that you can slim the whole body.

But don't overlook the most important point, the plate support is not a dynamic action, it belongs to the movement to maintain the stability of the body.

Flat paper is mainly training the core muscle group isometric contraction ability, simply put, "core stability".

Adhere to the plate support for a month to train eight abs? Wrong! The common sense of "eight abdominal muscles" is the body's superficial muscles, that is, the rectus abdominis.

It is necessary to increase the muscle dimension by curling the spine and reducing the body fat content to be able to reveal eight abdominal muscles

Adhere to the flat support for a month until the whole body is thin. Wrong! Even if someone can flat support 1 hour a day (simply impossible), it takes about 20 days to lose a pound of fat.

Exercise to lose weight should not choose a single action, but a combination of other actions of different intensities to train, and do not ignore the importance of diet control.

Although not as magical as the legend, the flat support is still a good training action.

Standard flat support posture: 1.

1. elbows and the ground perpendicular, support point in the shoulders directly below, do not tilt

2. eyes on the ground, keep the neck naturally straight, avoiding the neck borrowing force

3. ensure that the shoulders, hips, knees, and ankles are in the same line, not collapsed waist

4. feet together, the inner legs clenched to maintain muscle tension

Upgraded version of the plate support.

Hands propped up, shoulder-width apart, feet together, buttocks should not buckle, the neck should not sag or buckle.

The buttocks sink means that your waist is not hard, not exercising the role of the waist muscles.

The buttocks cocked up waist is still not hard, this posture over time will make the waist bones under pressure.

Head down low is not right, this will cause pressure on the cervical spine so the neck is very painful.

Skewed to one side means that your sides are unevenly stressed, it is best to stop and rest, do not brace, otherwise, it will have a great impact on the bones.

Then look at the contrast between the correct posture and the wrong posture from different angles, if your movements are not standard, but also insist on insisting on doing flat props, fitness will become injury!

The longer you hold up, the better. Wrong! With more than 2 minutes of flat support, it is difficult to get more benefits.

Do not try to be brave, if you feel back pain after a period of flat support, please stop immediately, lumbar injury patients, especially those with herniated discs, remember not to easily try!

So much for you to find the right way to open the flat support, like to remember to star mark me Oh!