I believe that many people who like fitness or are in the period of weight loss know the action of flat support. This action is not complex, but it needs a lot of strength. It can perfectly exercise the core muscles of the body. For those who want to lose weight or want to practice vest line, this is a very good choice. So, if you insist on flat support every day, what effect will it have? What should be paid attention to when carrying out flat plate support? Let's take a look with this website.
Now let's see why it is so worth training?
1. Strengthen the core
There are many training actions to enhance core strength, almost thousands of kinds, but none can replace flat support. It can strengthen the whole deep core muscle group, including transverse abdominal muscle, oblique abdominal muscle, rectus abdominis and other muscle groups.
2. Reduce the risk of back injury
Flat support requires your back to be in a straight line, which is a standard training action. It can help you reduce the pressure on your spine and enhance the support ability of your upper back, so that you can eliminate back pain.
3. Improve posture
The core has been improved, the back strength has been improved, and the hip strength has been strengthened, so your ability to control your body posture will also be greatly improved. Therefore, after a period of training, your body posture will become high and straight, and your temperament will improve several levels.
4. Improve balance
Static training requires your arms, legs and core to maintain balance. With the improvement of training level, your stability and control ability will make a qualitative leap.
5. Improve sports ability
For many people, exercise is really a very difficult thing. Most of the time, it's not that they don't want to exercise, but that they really have more than enough heart and less strength. Therefore, in the face of such a situation, we should start with simple action exercise and slowly improve our exercise ability in order to carry out higher intensity exercise.
Flat support is a good initial exercise. But this action is not so easy to do, especially if you insist for a long time, you will be more tired. Therefore, many people can only persist in this action for more than ten seconds at the beginning, but their exercise ability is slowly enhanced, step by step and then slowly increased. After a period of time, you will find that your exercise ability has been improved a lot.
6. Improve body metabolic rate
Compared with other movements, flat support requires greater strength and a wider range of muscles. Therefore, the metabolic rate of the body will be improved every time when carrying out flat support, which is very good for people who lose weight.
7. Improve posture
When doing the action of flat support, the waist and back are required to be straight, so if you insist on this action every day, it can treat some spinal diseases and improve the phenomenon of hunchback to a certain extent. And if you do this action for a long time, the muscles will also form a certain memory, so the next time you walk, the waist and back will naturally be straight, which is still very effective for improving the hunchback and treating the spine.
Unsuitable population:
Flat support looks simple, but it has certain requirements for 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 take this exercise. People suffering from diseases such as wrist ligament injury, tennis elbow, shoulder pain, shoulder periarthritis, and a history of shoulder dislocation are at risk of aggravating symptoms. In addition, people with lumbar disc herniation or lumbar muscle strain should consult their doctors before trying such exercises as flat support, abdominal curling and sit ups.
1. For people with severe scoliosis, acute lumbar disc herniation and osteoporosis, plate support is not recommended because their bones and muscles do not meet the standard. However, plate support can correct slight scoliosis and can also be used as restorative exercise in the later stage of lumbar disc herniation.
2. It is not recommended that middle-aged and elderly people over the age of 45 do flat support, but people who have adhered to long-term exercise and excellent physical quality are no problem. Locke, who is over 60, is an example. Because the exercise will put pressure on blood vessels, it is not recommended for people with cardiovascular disease.
3. Due to the large amount of exercise of waist and abdomen muscles, pregnant women are not recommended to carry out flat support. However, flat plate support is recommended for pregnant women more than 42 days postpartum, which is good for the recovery of pelvic floor muscle and the prevention of uterine prolapse.
Precautions for flat plate support
Forearm bearing
In practice, many people ignore this point and become elbow load-bearing. As a result, they give up one minute not because the core is out of strength, but because they can't stand the pain of the elbow. Forearm load-bearing does not require simply putting the forearm on the ground, but requires the triceps to contract actively, so that the forearm can give the ground an antagonistic force to decompose the pressure of the elbow joint.
Shoulder position:
Many people have shoulder pain when doing plank. In addition to their own shoulder injury, most of them are caused by the wrong posture of shoulder blades. If the shoulder blades retract excessively and shrug, the glenohumeral joint will form a 90 ° angle, which will give a great shear force to the shoulder joint, so try to avoid this incorrect posture. It is usually required that the shoulder blades sink and the inferior trapezius bundle contract. At the same time, the shoulder blades maintain a moderate abduction posture and keep the back straight.
Position of head:
Not only plank, now more and more strength exercises begin to emphasize the neutral position, such as squatting and hard pulling, which used to be strongly asked to look up. This is due to the development of human science. From the perspective of anatomy and biomechanics, people pay more and more attention to the body structure posture under the most instinctive movement mode of upright and running. From the evolutionary and neural level, various head and posture reflex mechanisms left over from infancy will directly cause the movement of the head to change other body postures. Take plank for example. Looking up can easily lead to waist collapse and shoulder discomfort.
Waist and abdomen posture
Collapse of the waist cannot occur because it means lumbar hyperextension and pelvic forward tilt. This will cause abdominal muscle contraction disorder and lumbosacral joint shear force. Such practice is harmful but useless. The correct posture is that the lumbar spine should be as straight as possible, the pelvis should be in a neutral position, and the abdominal muscles should contract and bear weight.