The plate support can effectively exercise abdominal muscles, and is recognized as one of the most effective methods for training the core muscles. Persistently doing it can allow the flat lower abdomen to see the sun again. Exercise core muscles to make you leaner and healthier. This action primarily shapes the waist, abdomen and buttocks, and more importantly, it helps maintain the balance of the scapula and makes your back lines more attractive.
Training method
Prone, lying on the ground with elbows bent, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground, the trunk straight, the head, shoulders, ankles and ankles kept in the same plane, abdominal muscle Tight, the pelvic floor muscles tighten, the spine lengthens, and the eyes look toward the ground, maintaining even breathing. Each group was kept for 30 seconds. Each group was trained for 4 groups. The interval between groups was not more than 20 seconds.
Feel that the above training is boring, you may wish to try the following variant plate support!
On the plate
Legs sit close together on the ground, hands behind the body, fingertips point to the direction of the legs, inhale, lift the hips up, let the body into a straight line, hips tighten, waist and abdomen force to maintain. Exhale, the hips slowly fall, sit back to the ground and relax your shoulders.
Oblique type
Four o'clock position, knees on the ground, his hands on the bottom of the shoulders, his legs once straight back, hooked foot on the ground. Make the body into a sloping line, use your hands evenly, contract the abdomen, apply force to the waist and legs, and keep a few breaths.
Cat style
Exhale, bow and bow the back of the abdomen, contraction of abdominal muscles, tailbone adduction, allowing the back muscles to stretch.
Exhale, look up, unfold your chest, keep your shoulders away from your ears, relax your waist down, straighten your right leg backwards, lift your right leg up, stretch your front thigh muscles, and tighten your buttocks.
Exhale, bow and bow the back of the arch, bend right knee, knee close to the forehead, contraction of abdominal muscles, repeated exercises a few times.
Friendly reminder: Flat support can effectively exercise abdominal muscles, learn to hurry up and practice it, we must adhere to it every day!
Training method
Prone, lying on the ground with elbows bent, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground, the trunk straight, the head, shoulders, ankles and ankles kept in the same plane, abdominal muscle Tight, the pelvic floor muscles tighten, the spine lengthens, and the eyes look toward the ground, maintaining even breathing. Each group was kept for 30 seconds. Each group was trained for 4 groups. The interval between groups was not more than 20 seconds.
Feel that the above training is boring, you may wish to try the following variant plate support!
On the plate
Legs sit close together on the ground, hands behind the body, fingertips point to the direction of the legs, inhale, lift the hips up, let the body into a straight line, hips tighten, waist and abdomen force to maintain. Exhale, the hips slowly fall, sit back to the ground and relax your shoulders.
Oblique type
Four o'clock position, knees on the ground, his hands on the bottom of the shoulders, his legs once straight back, hooked foot on the ground. Make the body into a sloping line, use your hands evenly, contract the abdomen, apply force to the waist and legs, and keep a few breaths.
Cat style
Exhale, bow and bow the back of the abdomen, contraction of abdominal muscles, tailbone adduction, allowing the back muscles to stretch.
Exhale, look up, unfold your chest, keep your shoulders away from your ears, relax your waist down, straighten your right leg backwards, lift your right leg up, stretch your front thigh muscles, and tighten your buttocks.
Exhale, bow and bow the back of the arch, bend right knee, knee close to the forehead, contraction of abdominal muscles, repeated exercises a few times.
Friendly reminder: Flat support can effectively exercise abdominal muscles, learn to hurry up and practice it, we must adhere to it every day!
Printed Weft Knitted Fabric,Fabric Textile Industry,Weft Knitted Polyester Fabric,Printing African Fabrics
SHAOXING RICH HOPE TEXTILE CO.,LTD. , https://www.richhopetextile.com