Can a tablet support train a vest line in a month

A flat support for a month usually makes it difficult to develop a noticeable vest line. The formation of the vest line requires a combined effect of reducing body fat percentage and strengthening abdominal muscles, and relying solely on flat support is difficult to achieve the goal in the short term.

Plate support mainly exercises the endurance of core muscle groups, including deep muscles such as transverse abdominis and rectus abdominis, but its effect on reducing abdominal fat is limited. When the body fat percentage is high, even if the abdominal muscles are well-developed, the fat layer will still cover the muscle lines. Adult females need to reduce their body fat percentage to below 20%, and males need to reduce it to below 15%, in order for the vest line to gradually appear. One month is usually not enough time to achieve significant body fat loss through a single action, especially for populations with already high body fat rates. A very small number of individuals with excellent basic conditions may see the outline of the vest line in the short term. This group of people usually have a body fat percentage close to the standard value and a certain foundation of abdominal muscles. By daily high-intensity plank support training combined with strict dietary control, it may accelerate abdominal fat metabolism. But this situation belongs to individual differences and is not universal, and overtraining may lead to muscle strain or metabolic disorders.

It is recommended to include plank support as part of comprehensive training, combined with aerobic exercise and dietary management. Engaging in 3-5 full body exercises such as jogging, swimming, etc. every week for at least 30 minutes can help improve overall weight loss efficiency. Control the intake of refined carbohydrates and saturated fats in diet, and increase high-quality protein and dietary fiber. Abdominal training can incorporate multi angle movements such as rolling the abdomen, supine leg lifting, etc., to comprehensively stimulate the rectus abdominis muscle. After a decrease in body fat percentage, targeted training lasting 4-12 weeks can gradually make the vest line clearer.