" Table support, how long can you hold on? " It is said that the 64 -year-old former US ambassador to China, Gary Locke, can do 51 minutes, and Pan Shiyi, chairman of SOHO China, can do 10 minutes. With the celebrity effect, Plank began to enter the eyes of fitness enthusiasts more and more, and the competition with friends has become the goal pursued by many people. At present, the competition of tablet support has become the most eye-catching content in some TV fitness programs and shopping mall activities. In private, fitness enthusiasts are also through the WeChat circle of friends, Weibo " sun " their own tablet support strength.
In this regard, Zhou Qinyi, a former researcher at the Beijing Institute of Sports Science, shouted: " This is a misunderstanding! " Zhou Qinxi said that in fact, the flat support is not as long as possible, and everyone should practice for their physical condition. Without the training foundation, blindly pursuing the length of time and participating in the competition is prone to problems. Only a small number of highly capable people can achieve long-term static support through training. Most fitness people do safe and effective tablet support exercises, and long-term adherence is correct. If the exercise method is not appropriate, it may cause problems such as muscle strain and blood pressure. Among Zhou Qinyi's friends, there were muscles that were stretched only a few days after practicing the plate support.
Easy to learn, " Human Fish Line " is fast?
Many friends practice tablet support because they do not need equipment, and the movement is simple and easy to learn. At the same time, they can also practice the " mermaid line " that everyone envied. However, in the view of sports rehabilitation teacher Chen Xiaoyu, it is difficult to achieve such an effect simply by supporting a exercise through the tablet. Chen Xiaoyu analyzed that the plate support is one of the core muscle group training, and the exercise intensity is mainly measured by the length of support time. The focus of the flat support is on the shoulder, abdomen and buttocks, and it is not balanced for the training of the muscles. Because some muscles can not achieve the exercise effect through the plate support, the exercises such as supine hips and other exercises can be added to achieve the purpose of balanced exercise. . At present, there are a lot of content related to tablet support on various websites and Weibo. Fitness people should use this as background knowledge to understand and exercise under the guidance of professionals. At the same time, shoulder and lumbar intervertebral discs and other parts of the body and weak physical fitness are not suitable for plate support exercise, so as not to cause damage.
Chen Xiaoyu analyzed the main points of the motion of the flat support. He said, first prone, elbows bent on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground, the trunk straight. During the practice, you should pay attention to the head to the ankle in the same plane, tighten the lower jaw, do not relax the muscles around the shoulder blades, stabilize the shoulder joints, tighten the abdomen and hips at the same time, relax the waist as much as possible, tilt the pelvis backwards, straighten the legs, Keep breathing evenly. Chen Xiaoyu suggested that there are some beginners who do not have correct waist movements when doing flat support. After practicing for a while, there is waist pain and need to pay more attention.
Step by step is " king "
For the tablet support exercise, Chen Xiaoyu has always emphasized that it will vary from person to person and step by step. He said that as the plate support persists for a longer period of time, the body's supporting ability will be correspondingly weakened. At the same time, the heart rate will be accelerated, and the heart and brain blood vessels will be stimulated. If the blind pursuit of strength is prone to problems. Fitness players who have never touched the flat support can reduce the difficulty and take a kneeling position to achieve the same exercise effect and safety. Then increase the intensity according to the physical condition and feelings, step by step. The flat support primary exerciser can take 15 seconds in each group and do the frequency of the two groups at one time; the intermediate practitioner can take 30 seconds in each group and do the frequency of 3 groups at a time; advanced practitioners can take 1 minute for each group and 3 for each time. 4 groups, or 2 minutes for each group, do the frequency of 2 to 3 groups at a time. The initial interval of each group can be half a minute, and then the intermittent time increases as each group of practice time increases.
Chen Xiaoyu also stressed that for the tablet support exercise, there is no need to pursue long time and group number to achieve the exercise effect.
Small link
Plate support is one of the core muscle group training, which measures the intensity of exercise mainly by the length of support time. The focus of the flat support is on the shoulders, abdomen and buttocks. The main point of action is that the first prone, the elbows are supported on the ground, the shoulders and elbows are perpendicular to the ground, the feet are stepping on the ground, the body is off the ground, and the torso is straight. During the practice, you should pay attention to the head to the ankle in the same plane, tighten the lower jaw, do not relax the muscles around the shoulder blades, stabilize the shoulder joints, tighten the abdomen and hips at the same time, relax the waist as much as possible, tilt the pelvis backwards, straighten the legs, Keep breathing evenly.
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