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Practice method of flat plate support plan

plank support can effectively exercise the transverse abdominal muscle. It is recognized as one of the most effective ways to train the core muscle group. Sticking to it every day can make the flat lower abdomen appear again. Because the flat support is not affected by external equipment and has no site requirements, it is very popular with the majority of athletes. There are a lot of small details when making a flat support plan. Many careless friends ignore these, which leads to the effect of reducing their belly not as good as others! When doing flat support plank, add some "tricks" to not only exercise your muscle endurance, but also accelerate fat burning. Here's how to teach you split leg plate support.

summary of plate support essentials

Prone
The elbows are bent and supported on the ground, the shoulders and elbow joints are perpendicular to the ground, the feet step on the ground, the body is off the ground, the trunk is straightened, the head, shoulders, crotch and ankle are kept in the same plane, the abdominal muscles are tightened, the pelvic floor muscles are tightened, the spine is extended, the eyes look at the ground and keep breathing evenly.
Each group shall be maintained for 30 seconds, and 4 groups shall be trained each time. The interval between groups shall not exceed 20 seconds.

Practice method of flat plate support plan

specific action

A. lie on your stomach, support the ground with your toes, bend your elbow 90 degrees, and keep your elbow directly below your shoulder;
B. tighten the abdomen and raise the body until the head, body and sigh are in a straight line, maintaining the neutral position of the spine.
C. maintain normal breathing for more than 30 seconds or as long as possible.

Practice method of flat plate support plan

action change

Difficulty adjustment 1: landing on both knees and supporting with knees;
Difficulty adjustment 2: support the ground with your palm;
Difficulty upgrade: keep the body still, lift one side, and pay attention not to tilt or twist the pelvis;
Assistive equipment: the elbow or palm is supported on the Bosu ball.

Practice method of flat plate support plan

if you want to increase the difficulty, you can try to lift a foot or a hand in the air. This also has a good effect.

Practice method of flat plate support plan

about pose

In the correct plan, people's head, shoulders, back, hips and legs are on the same plane, "like a steel plate", and the lumbar, abdominal and gluteal muscles work collectively to maintain this plane state. You can choose the difficulty of kneeling on the knee or the difficulty of tightening the knee and landing on the toes. But be sure to pay attention to the plane of the back, shoulders and hips, as well as the force of the waist and abdomen.

Practice method of flat plate support plan

points needing attention during exercise

1. Be sure to keep your elbows and shoulders at right angles to your body.
2. Enter a prone position on the floor and support your weight with your toes and your forearms. The arms are bent and placed under the shoulders.
3. Keep your body straight at all times and stay in this position as long as possible. To increase difficulty, the arm or leg can be raised.
4. The shoulder is above the elbow, keep the continuous contraction of abdominal muscles (controlled), keep the hips not higher than the shoulder, and the feet are the same width as the shoulder.
5. The hands can be folded and the hips can be raised appropriately when holding for more than 75 seconds (because our hips will sink over time, we need to keep the hips in line with the waist board and legs).
6. Keep your neck leaning forward to exercise your neck.

Practice method of flat plate support plan

Introduction to plate support

Plate support, plan, also known as abdominal bridge, is an action that can stimulate many muscle groups in the whole body. Plate support mainly strengthens abdominal muscles, back and shoulder muscles. The main muscles involved include: erector spinalis, rectus abdominis and transverse abdominal muscle; The secondary muscles involved include trapezius, rotator cuff muscles, deltoid, pectoralis, serratus anterior, gluteus maximus, quadriceps femoris and gastrocnemius.

Practice method of flat plate support plan

when training the action of flat support, mastering balance is the key. Don't be too hasty. Pay attention to the abdomen during support, but don't collapse your waist, step by step. Core strength training ≠ waist and abdomen strength training. The purpose of practicing core strength is not to train abdominal muscles, but to better maintain the stability and balance of your body, so as to ensure the effect and quality of your training.

Practice method of flat plate support plan

in training, you just straighten your body into a prone position, support your body with your toes and forearms, and keep it as long as possible.
This is the most popular non instrument exercise, which can effectively exercise many parts of muscles, mainly the abdomen and waist and back. It belongs to consumptive body shaping.
After experiencing it, the whole body trembles a minute later. At this time, it is the most consumed. If you can insist, you can insist. Every day is 5-10 seconds more than the previous day, and there will be obvious changes after a period of time.

Practice method of flat plate support plan

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