How to practice the standard posture of flat support with good fitness effect

In modern life, more and more young people will exercise and keep healthy. There are many ways of exercise and fitness, and flat support is one of the most popular fitness exercises. So how to practice flat support? Let's take a closer look!

How to practice the prone position? The back elbow is bent and supported on the ground, the shoulder elbow is perpendicular to the ground, the toes touch the ground, the body is off the ground, the trunk is straight, and the head, shoulders, hips and ankles are kept on the same plane. Next, tighten the abdominal muscles, tighten the pelvic floor muscles, and lengthen the spine. The hip joint should not droop or tilt to both sides. Keep your eyes on the ground and breathe evenly. Don't hold your breath. Novice, keep it for about 30 seconds.

Tip: Many people don't move properly when doing flat support exercise, for example, their hips are upturned or sinking, their upper arms and forearms are not at a vertical angle, their heads are excessively bent backward or forward, and their bodies are skewed, which is not only bad for fitness, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line.

Suggestion: When you start to do flat support, it is recommended to put a mirror next to it, or find someone to supervise whether your movements are standard.

Flat support standard posture prone flat support Step 1: Spread a yoga mat, and use push-ups on the yoga mat as the initial action of practicing flat support.

Step 2: Bend your forearm down and touch the ground, with your elbows and palms flat on the ground and your toes slightly bent.

Step 3: straighten your body, tighten your abdomen, let your abdomen and navel feel stretched to your spine, and relax your neck and spine. Go straight ahead until you can't hold on.

Step 1: Lie on the yoga mat on the left side, with your feet together and your hands hanging naturally at your sides.

Step 2: Support your body with your left elbow, and make sure the following points when doing the action.

? Your left shoulder should be directly above your left elbow.

? Your right arm should be on your right.

? The left forearm is perpendicular to the body, and the fingers gently clench their fists to support the weight of the body.

Step 3: Tighten the abdomen and buttocks and lift the trunk. If you want to do further challenges, you can lift your hips and torso until your left arm is straight and your right arm is extended to the sky.

The action of plate support requires correct plate support. People's head, shoulders, back, buttocks and legs are on the same plane, "like a steel plate", and the muscles of waist, abdomen and buttocks work collectively. To maintain this flat state, you can choose the difficulty of kneeling on the ground, or you can choose the difficulty of tightening your knees and landing on your toes.

Be sure to pay attention to the back, shoulders and buttocks in a parallel line to ensure that the waist and abdomen exert strength and do not collapse.

Flat 1 supported fancy training, one foot can be lifted in the air.

You can raise a hand.

3. Raise one hand and one foot at the same time.

Precautions:

When the flat support is doing fancy training, the jumping range should not be too large, and the weight of dumbbell lifting training should not be too heavy, so as not to damage the supporting point of the opponent's arm. It is best to finish each training before 9 pm or 9 pm.

In addition, after-dinner training should be conducted after 1 hour. It is appropriate to train four times a week for about 40 minutes each time. At the same time, we should pay attention to a reasonable diet, and there will be surprises if we persist for a while.

What should I pay attention to when practicing flat support? 1. Be sure to pay attention to the elbow and shoulder joints at right angles to the body.

2. Do a prone position on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.

Keep yourself straight at all times and try to keep this posture for the longest time. If you want to increase the difficulty, you might as well improve your arms or legs.

4, the shoulder should be above the elbow, keep the continuous contraction of the abdominal muscles (control), the hips are not higher than the shoulders, and the feet are shoulder width.

5, hands may wish to be able to close together, insist on raising your hips properly for more than 75 seconds (because our hips will sink over time, so keep your hips, waist and legs in a straight line).

6. Keeping your neck forward can exercise your neck.