Tablet support has a fitness effect? Expert: Too exaggerated to do wrong and hurt the body
"Plank" is known as "the most practical weight-loss action", claiming that it takes only a few minutes a day to help you eliminate the meat. Under such temptation, more and more people have joined the "flat family". What should the tablet support do? Is it really amazing?
Plate support is one of the most common methods of training core strength. Its movements are simple: prone, two elbows open shoulder width, elbow joints on the ground, and the upper arm and the trunk as close as possible to 90°. The two toes together reduce the support area. The neck is naturally straight, the eyes are looking forward and downward, and the chest is kept, so that the head, shoulders, hips and lower limbs are kept in the same plane, and the abdominal muscles and pelvic floor muscles are tightened, so that the vertebrae are in a natural physiological bending state. Natural breathing, suffocation, hips can not fall or tilt to the sides of the body.
This action seems to be simple, but it can make the muscles of the back, abdomen, lower back, buttocks, etc., as well as the core muscles such as adductor and diaphragm, get some exercise. Almost all movements use core muscles, including eating, walking, sneezing, and more. Having a strong core muscle group can make our daily actions easier, more agile, and more robust, and it is also the basis for other sports to achieve better results.
However, the statement that “there is a weight loss effect when the tablet support is practiced for a few minutes every day†is somewhat exaggerated. Compared with aerobic exercise such as jogging and brisk walking, the energy consumption of the flat support is obviously insufficient. Only through a long period of aerobic exercise, while reducing energy intake can fully consume fat. There is no scientific basis for the purpose of achieving local fat loss through local exercise. Tablet support This kind of strength exercise can improve the basal metabolic rate of the human body, and it may be used as an auxiliary exercise for weight loss.
The key to doing flat support is to behave in a standardized way, to do what you can, and to do it step by step. Beginners must master the strength. When the supporting action begins to deform, it must stop in time. Do not hard support. After mastering the essentials, you can gradually extend the time. Can also be divided into 4 to 6 groups of training, each group practice 20 to 30 seconds, the interval is no more than 20 seconds. The time does not have to be too long. Generally speaking, if adults insist on more than 1 minute, they will basically meet the standard.
Need to be reminded that many people do not support the standard when doing the flat support, such as the hips up or down, the upper arm and forearm are not vertical angle, the head is excessively reclined or flexed, the body is skewed, etc., so that not only the fitness effect Not good, it may also cause cervical or lumbar spine damage. Therefore, be sure to keep your hips and waist and legs in a straight line. In addition, it is best to warm up for 10 to 15 minutes before doing the flat support. Middle-aged and elderly people can appropriately reduce the difficulty of movement, and the knee joint is grounded and the calf is bent back 90°. People with lumbar disc herniation should be done under the guidance of a doctor to prevent aggravation.
For those who want to improve the difficulty of training, try the "eight-step abdominal bridge" :
1. Flat support, hold for 30 seconds;
2. On this basis, raise your right hand and stretch forward for 15 seconds.
3. Change to the left hand and keep it for 15 seconds;
4. Double elbow support, lift the right leg for 15 seconds;
5. Change to the left leg for 15 seconds;
6. Raise the left and right legs at the same time, support with the right elbow and left leg for 15 seconds;
7. Raise the right and left legs and support with the left elbow and the right leg for 15 seconds;
8. Restore to the plate support for 30 seconds.
The hand crank Standing Desk is to rotate the gear through the hand rocker, and then drive the lifting spindle to rise and fall to achieve the purpose of adjusting the height of the desk and chair
advantage:1. Low price, high cost performance 2. No need to power on, no refueling, good safety 3. Gear work, not easy to cause problems, long service life, low noise
Disadvantages:1. Slow lifting speed 2. The load is not as good as electric
Adjustable Laptop Desk,Adjustable Standing Desk,Hand Crank Standing Desk,Adjustable Sit Stand Desk
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