What is the action essentials of flat plate support?

The key point of plate support is to keep the elbow joint and shoulder joint at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.

To increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart. Hands can be closed, and the hips should be properly raised for more than 75 seconds (because our hips will sink over time and we need to keep our hips, waist and legs straight). Keep your neck forward and exercise your neck.

Extended data

Training effect of flat plate support

Plate support is to exercise core muscles, make you thinner and healthier, and stay away from low back pain. This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.

Plate support can reduce back injury, because it can strengthen muscles when doing plate support, so that it will not cause too much pressure on the spine and back, and it can also provide strong support for the back, especially the upper back area.

Baidu Encyclopedia-Flat Support