Plate support mainly exercises core muscles, including transverse abdominis, oblique abdominis, rectus abdominis and gluteus. By doing flat support, you can strengthen these muscles. When these muscles are strengthened, you will find that your athletic ability has been improved.
When doing flat support, take elbows and toes as support points, elbows are shoulder-width apart and located directly below the body. The abdomen is tightened, and the buttocks, upper back and head are on the same level. Be careful not to collapse when doing this action. Otherwise, if you can't exercise your abdominal muscles, you may hurt your lumbar spine.
The longer the flat support time, the better the physical fitness. Generally speaking, men persist for longer than women, and a normal and healthy man should be able to persist for 2 minutes. Ordinary people can at least insist on practicing flat support 1 minute at the beginning. If it is lower than 1 min, it means that the abdominal muscles are weak and need regular exercise to improve. After 30 days of practice, most people can persist for more than 5 minutes at a time.
Because flat support is not aerobic exercise, but static resistance exercise, it is not necessary to follow the law that aerobic exercise must be exercised for more than half an hour to play an effective role. Therefore, as an ordinary person who does not pursue the world record, but only wants to train the core strength, it is enough to exercise for about 2 minutes every day.