Tablet support really has a fitness effect?
Recently, "Plank" seems to be synonymous with fashion movement. It is known as "the most practical weight-loss action", claiming that it takes only a few minutes a day to help you eliminate the meat. Well-known real estate agents Pan Shiyi and many other celebrities have also "baked" their achievements on Weibo. Under such temptation, more and more people have joined the "flat family". What should the tablet support do? Is it really amazing?
Plate support is one of the most common methods of training core strength. Its movements are simple: prone, two elbows open to shoulder width, elbow joints to the ground, and the upper arms and torso as far as possible to maintain 90°. The two toes together reduce the support area. The neck is naturally straight, the eyes are looking forward and downward, and the chest is kept, so that the head, shoulders, hips and lower limbs are kept in the same plane, and the abdominal muscles and pelvic floor muscles are tightened, so that the vertebrae are in a natural physiological bending state. Breathing naturally, suffocating is prohibited, and the hips cannot fall or tilt to the sides of the body.
This action seems simple, but it can make the muscles of the back, abdomen, lower back, buttocks, etc., as well as the core muscles such as the adductor and diaphragm muscles get a certain amount of exercise. Almost all movements use core muscles, including eating, walking, sneezing, and more. Having a strong core muscle group can make our daily actions easier, more agile and more robust, and it is also the basis for other sports to achieve better results.
However, the saying that "the practice of losing weight for a few minutes of tablet support every day" is somewhat exaggerated. Compared with aerobic exercise such as jogging and brisk walking, the energy consumption of the flat support is obviously insufficient. Only through a long period of aerobic exercise, while reducing energy intake can fully consume fat. There is no scientific basis for the purpose of achieving local fat loss through local exercise. Tablet support for this strength exercise can improve the body's basal metabolic rate, may wish to use it as an auxiliary exercise for weight loss.
The key to making a flat support is to behave in a standardized manner, to do what you can, and to proceed step by step. Beginners must master the strength. When the support action begins to deform, it must stop in time. Do not hard support. After mastering the action essentials, you can gradually extend the time. Can also be divided into 4 to 6 groups of training, each group practice 20 to 30 seconds, the interval is no more than 20 seconds. Time does not have to be too long. Generally speaking, adults who insist on more than 1 minute are basically up to standard.
Need to be reminded that many people do not support the standard when doing the flat support, such as the hips are up or down, the upper arms and forearms are not perpendicular, the head is over-rear or forward flexion, the body is skewed, etc., so that not only the fitness effect Not good, it may also cause cervical or lumbar spine damage. Therefore, be sure to keep your hips and waist and legs in a straight line. In addition, it is best to warm up for 10 to 15 minutes before making the plate support. Middle-aged and elderly people can appropriately reduce the difficulty of movement, and change the knee joint to the ground and the calf to the back for 90°. People with lumbar disc herniation should be done under the guidance of a doctor to prevent aggravation.
For those who want to improve the difficulty of training, try the "eight-step abdominal bridge": 1. Flat support, hold for 30 seconds; 2. Raise the right hand forward and stretch for 15 seconds; 3. Change left hand to keep 15 seconds; 4. Double elbow support, lift the right leg for 15 seconds; 5. Change the left leg for 15 seconds; 6. Raise the left and right legs at the same time, support with the right elbow and left leg for 15 seconds 7. Raise the right hand and left leg, support with the left elbow and the right leg for 15 seconds; 8. Restore to the plate support for 30 seconds.
Textile Fabric,Traditional Fabric,Kashmir Fabric,Classical Fabric
Wujiang wanwangTextile Co.Ltd , https://www.viscose-fabric.com