Flat support: hold up your beauty

There is a saying that is not very popular now: beautiful women are never invincible.

Are you a beauty? I believe that most people say that they are not beautiful, but there is an expanding universe in their hearts, "I am a beauty."

Well, since everyone thinks they are beautiful women, let's do what beautiful women should do!

So what should Americans do? First, practice flat support and exercise core strength, and then talk about running and other sports.

How to exercise with flat support, what should you pay attention to when exercising, and what benefits will it bring to your body?

Let's talk separately.

0 1

How to exercise with flat support?

1. A mat, or on your floor, or in the office, or as long as there is a space where people can get down, you can exercise anytime and anywhere.

1. As the name implies, flat support is similar to push-ups. It has many variants, such as elbow support, palm support, one-handed support and so on.

Today's beginners, let's say elbow brace. The core strength has been strengthened, so let's do more variant exercises.

2. The essentials of flat support, we first lie on the mat, take a deep breath, and support our body with elbows, which are shoulder width apart. Open your hands, put your palms down on the mat, lift your legs and support the mat with your toes.

3. Relax your shoulders, stretch your neck forward, keep your back straight, and tighten your legs, that is, pinch your hips, tuck in your abdomen, and look forward.

4. Keep the head, shoulders, back and hips in a straight line, and the elbow is directly below the shoulder.

02

Matters needing attention in practicing plate support

1. Don't shrug your shoulders and collapse your back, don't tilt your ass and don't collapse.

2. Try to tighten the muscles of legs, waist, abdomen and buttocks.

3. Try to push the strength back to the heel, let the heel exert its strength, and avoid concentrating all the strength on the toes.

If you feel sore shoulders, you can put your hands together in front and open your elbows. You can adjust the strength and method of your flat support according to your physical condition and acceptance.

5. During the whole flat support exercise, the consciousness always stays in the waist and abdomen, tightening the muscles of the whole body and pushing the heel backwards. .......

6. In the process of practice, you will feel the muscles of your whole body shaking in an instant. It doesn't matter, stick to it. ......

7. Generally speaking, you can't practice flat support for more than ten seconds at the beginning. It doesn't matter. You can stick to it for 1-3 minutes after a training session.

8. It is most suitable to support the flat plate for a long time. These are meaningless, depending on your physical condition.

03

What benefits can practicing flat support bring to our health?

1. Improving the balance of our body can enhance the balance of many core muscles of our body.

2. It can shape the muscle lines of our waist, abdomen and legs and make our bodies look more fit.

3. Practicing flat support can strengthen our muscles. After muscle strengthening, it can stabilize the body's ability during exercise and reduce the injury caused by muscle weakness during exercise.

4. Exercise supported by flat plate can relieve the pain in our back and reduce the risk of spinal and back injuries.

5. Flat support can exercise our concentration, relieve anxiety and adjust our mental state.

6. When practicing flat support, you will consume a certain amount of calories and have a certain weight loss effect, but don't expect flat support to lose weight, you must cooperate with other sports.

Above, we talked about how to exercise the flat support, the posture and movement of the flat support, the matters needing attention and the benefits it brings to our health.

Of course, I just introduced some key points of the basic practice of leveling, and I have a lot of knowledge and precautions. As for the benefits brought to our health, we should experience them personally in practice.

I believe that everyone has different feelings and gains in the process of practice. Don't exercise forcibly if your body is not suitable for exercise. Be sure to exercise again or call a doctor according to your body.

The flat support exercise is very simple, as long as there is a simple venue, as long as you master the precautions during the exercise.

My suggestion is that everyone must practice flat support before running or doing other sports, or add flat support to train together when doing other sports.

Only when the core strength is strengthened will your muscles have strength. When your muscles have strength, you won't get hurt when you do other sports. Everything is based on health.

I just sprained my ankle, hurt my knee and my back after running for two days. This is all because your muscles have no strength, and your muscles have no strength. What else can I exercise?

What we want is health first, so don't blindly exercise and blindly follow the trend. We must have a comprehensive assessment of our health before strengthening or exercising.

Ladies, the phrase "Time and tide wait for no man" is not spoken orally, but requires us to act and support our beautiful sky with our increasingly flexible backbone.