Essentials of plate support action
The elbow joint and shoulder joint are 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 in a straight line). Keep your neck forward and exercise your neck.
Plate support exercise method
Straighten your torso, keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, lengthen your spine, look at the ground, and keep breathing evenly.
Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
Precautions for plate support
A. Relax your face and don't hold your breath.
B, be sure to pay attention to the elbow joint and shoulder joint to keep a right angle with the body.
Get into a prone position on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
D, 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.
E, the shoulder is above the elbow, keep the continuous contraction of the abdominal muscles (control), keep the hip not higher than the shoulder, and keep your feet shoulder width apart.
F, hands can be closed, keep your hips properly raised for more than 75 seconds (because our hips will sink over time, we need to keep our hips, waist and legs in a straight line).
G, keep the neck forward, you can exercise the neck.