The plank support is believed to be familiar to everyone. It is a kind of self-weight training similar to push-ups. It is a well-recognized method to exercise the core muscle group when it is in a prone posture during exercise and can effectively exercise to the core muscle group.
Some people say that this tablet support is the hottest fitness exercise. You will know after watching the following stars.
Uncle Wu Xiubo loves to do tablet support
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Yuan Zhen trained out the vest line to love to do the tablet support
Known as the goddess of fitness
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Beautiful Qin Qin also loves to do tablet support
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The sexy and hot Liu Yan also has a flat support.
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Wu Yanzu makes high difficulty tablet support
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So why do you choose the tablet support for this action every day?
Because using it to exercise is efficient. First of all, you only need to invest a small amount of time to do this action. Secondly, this action does not occupy the venue, and can be done almost at any time.
Finally, doing this action can make you see the real effect in a short period of time. This is what this article wants to tell you today. Please see below for details:
1. Enhance your core muscles and improve your athletic ability
The plate support mainly exercises the core muscles, including the transverse abdominis, the abdominal oblique muscles, the rectus abdominis, and the buttocks muscles. You can strengthen these muscles by doing plate support. When these muscles are strengthened, you will find an increase in exercise capacity.
Enhancing the abdominis muscles allows you to lift a heavier weight.
Enhancing the rectus abdominis can make you jump higher.
Enhance the abdominal oblique muscles, you can stabilize the lateral bending and waist twist ability.
Enhancing your hip muscles will make your back stronger and your body more symmetrical.
2, reduce the risk of back and spinal injuries
Doing a plate support can strengthen and strengthen your muscles, ensuring that there is not much stress on your spine and back. According to the American Sports Association, flat support not only reduces back pain, but also gives your back a strong support, especially in the upper back area.
3, improve the body's basal metabolic rate
Flat support exercises can consume more heat than other waist and abdomen exercises. For example, lying on the back, sitting on the back and so on. If you can exercise regularly, they will burn calories even when you are sitting at your computer or sleeping.
4. Improve your body posture
Flat support exercises will improve your core muscles, which can greatly improve your standing and stable posture. So, when you do a tablet support exercise for a while, you can always maintain the correct sitting position. Because the core muscles have a profound effect on the overall condition of the neck, shoulders, chest and back.
5. Improve your balance
Here is an example. You can close your eyes and stand on one foot before you can practice the flat support. It may be only a few seconds. When you do a tablet support exercise for a while, you are not doing the same thing. So, it can improve your balance.
6, you will become more flexible
The flat support mainly exercises the core muscles, but when you regularly do this, you become more flexible. Because it extends this advantage to other parts of the body, such as the legs, buttocks, shoulders, back, etc., we need to know that our body is a whole.
7. Adjust your mental state
When you put the tablet support exercise as part of your life, then tell you the good news, it can calm you down, relieve your anxiety and depression, because often doing plate support has a specific effect on the nerves. Especially when you sit at the computer one day, the leg muscles are tight, and the shoulders are not relaxed, these will be transmitted to your nerves, making you feel annoyed, anxious, depressed and so on.
Next, share a simple 30-day tablet support challenge, let alone you have no time, so many benefits, and quickly practice every day!
If the above 30-day challenge is simple, then you can choose the following 15 enhanced tablet supports in combination with your own practice level. Practice as slowly as possible, not fast, and make every movement a standard. details as follows:
Action 1
Straight arm bent elbow plate support 10-20 times
Action 2
Reverse knee straight arm support 30-60 seconds
Action 3
Straight arm plate support + left and right alternate side lift the knee to the left and right 10-20 times
Action 4
Reverse knee straight arm support + single foot leg 10-20 times each
Action 5
Standard plate support 30-60 seconds
Action 6
Straight arm plate support + alternating knees 10-20 times each
Action 7
The elbow side supports the swivel 10-20 times
Action 8
Reverse straight arm support 30-50 seconds
Action 9
Elbow plate support + one foot bent knees and left leg 10-20 times
Action 10
Straight arm plate support cross hand touches the knee 10-20 times each
Action 11
Straight arm side support + one side hand touches each foot 10-20 times
Action 12
Sideways support 10-20 times around the hip
Action 13
Elbow lateral body support + ipsilateral elbow touch knee 10-20 times each
Action 14
Elbow plate bridge 10-20 times
Action 15
Straight arm plate support + side hand touches each foot 10-20 times
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