When I do one minute flat support, he can do it for 51 minutes.
The simplest, most efficient and anytime, anywhere exercise (flat support) can be practiced either in a sunny morning or in the interval of busy work.
It takes 5-10 seconds more than the previous day every day, and you can reproduce the “Mermaid line” in a month.
More importantly, it can help maintain the balance of shoulder blades and make your back lines more charming.
This action mainly shapes the lines of waist, abdomen and hips.
One foot and one hand can be lifted in the air.
Especially with fancy movements, its effect is absolutely more comprehensive and efficient than doing sit ups.
The shoulder is above the elbow, keep the continuous contraction of abdominal muscles (controlled), keep the hips not higher than the shoulder, and the feet are the same width as the shoulder.
At this time, it is the most consumed.
ambassador to China over 60, can hold on for 51 minutes to win Pan Shiyi and even Lin Dan, a good athlete.
What is the difficulty of a simple action? Plate support seems simple, but in fact it is a whole-body exercise that consumes physical energy.
The interval between groups shall not exceed 20 seconds.
Keep your body straight at all times and stay in this position as long as possible.
It belongs to consumptive body shaping.
If you can insist, you can insist.
Some people say, “it’s a hero to hold on for 2 minutes”, while Locke, a former U.S.
It can fully exercise rectus abdominis, external oblique abdominis, internal oblique abdominis and transverse abdominis, as well as leg, back and hip muscles.
★ training method: lie prone, bend your elbows and support them on the ground, keep your shoulders and elbow joints perpendicular to the ground, step on the ground with your feet, keep your body off the ground, straighten your trunk, keep your head, shoulders, crotch and ankle in the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, extend your spine, look at the ground and keep breathing evenly.
Sticking to it every day can make the flat lower abdomen appear again.
Keeping your neck forward can exercise your neck.
Enter a prone position on the floor and support your weight with your toes and your forearms.
After experiencing it, the whole body trembles after one minute.
[8 kinds of plate variant dynamic pictures] can effectively exercise the transverse abdominal muscle (the content of this article comes from the network, and the copyright belongs to the original author)..
When you have persisted for a period of time, you can try to increase the difficulty and lift one foot in the air.
The hands can be folded and the hips can be raised appropriately when holding for more than 75 seconds (because our hips will sink over time, we need to keep the hips in line with the waist board and legs).
He has superhuman perseverance.
What is a plank? In fact, there is only one action of flat support, which can be fully mastered without a coach – you just straighten your whole body into the prone position, support your body with your toes and forearms, and keep it as long as possible.
SOEASY! Mom doesn’t have to worry about me anymore! Venue: Golf Club Venue: beauty salon Venue: hotel lobby Venue: does it look very simple outdoors? However…
★ key points: be sure to keep elbow and shoulder joints at right angles to the body.
To increase difficulty, the arm or leg can be raised.
You can lift one hand in the air.
This is the most popular non instrument exercise, which can effectively exercise the transverse abdominal muscle.
Can you hold on for a few minutes? Pan Shiyi described on his microblog: “Locke is 64 years old.
Now I can do it for 10 minutes, and my abdominal muscles begin to show.” Our super Dan just got down [plank] can effectively exercise the transverse abdominal muscle, which is recognized as one of the most effective methods to train the core muscle group.
At present, the highest record on the Internet is 1 hour and 20 minutes, while the Guinness world record is as high as 3 hours.
Keep your back muscles lean and healthy.
The arms are bent and placed under the shoulders.
Each group shall be maintained for 30 seconds, and 4 groups shall be trained each time.