Some experiences in practicing plate support.

In my previous article, "Can you really breathe? (4)- For girls who want to improve their vital capacity, practice abdominal breathing! Now, I recommend practicing plate support, which can not only practice abdominal breathing, but also improve vital capacity. The biggest advantage is that you can practice core strength and abdominal muscles.

Plate support is a very hot fitness program in recent years. You can find many articles about plate support on the Internet, so I won't teach you how to do it here. The following figure tells you the correct way:

If you have read the book Micro Habits, the author of Micro Habits tells us that micro habits can be gradually developed by challenging a push-up every day. Because even a small goal will bring us a sense of accomplishment, and what is important is: repetition! Repeat! Repeat! Repetition is the language used by the brain. So I suggest: for example, set an ultimate goal for one month-if you want to achieve the goal of practicing flat support for half a minute or 1 minute, then break it down into small goals every day:

On day 65438 +0- day 3, practice a group every day for 5 seconds.

From day 4 to day 6, practice a group every day for 8 seconds.

From day 7 to day 9, practice a group every day, 10 seconds.

From the day of 10, you can gradually increase the number of groups, and then gradually increase the duration of each group of exercises, so that you won't feel too stressed? (That's how I started)

Because you haven't established a sense of luck yourself. After reading the above picture, you will know that the flat support standard is difficult to do from the beginning. Someone better show it to you and give you a hint. After practicing for a few days, you will develop a sense of movement in the right posture, which is very important.

Keep your body in a straight line and don't collapse or lift your hips, otherwise long-term exercise may cause lumbar injury, so for beginners, you must first master the correct movements. The following figure is a demonstration of a wrong action. There are some mistakes in the picture, such as crashing, holding your head too high, and moving forward.

Any exercise should be done according to one's ability, and the time for each flat support should not be too long. There is no point in challenging the longest record of leveling. It's amazing to last for 2 minutes!