Essential fitness exercise for sedentary individuals

Many office workers sit in the office for long periods of time with little opportunity to move around, resulting in lower back pain. Sitting on a bench for a long time can lead to stiff buttocks, back pain, and even cervical spondylosis. So how can office workers avoid these problems? In fact, tablet support can effectively prevent these problems from occurring. Its key is to exercise the muscle strength of the waist, abdomen, and buttocks, relieve back pain and soreness. Next, the editor will introduce the specific uses and exercise points of tablet support for you.

What is the use of plank support?

1. Plank support is a popular fitness exercise in recent years. You just need to straighten your whole body into a prone position, support your body with your toes and forearms, and maintain it for as long as possible. Plank is widely recognized as one of the most effective methods for training core muscle groups. For sedentary individuals, due to a lack of exercise in the abdomen, muscle loss is severe and lower abdominal fat gradually accumulates. Practicing plank support can focus on exercising the core muscle groups of the waist, abdomen, and buttocks, which can help shape a flat abdominal line. It is worth noting that due to the fact that the plank support is a static strength exercise, its effect on muscle shaping is not very strong. If you want to develop a vest line solely based on it, there is still a certain level of difficulty.

3. In addition, plank support exercises can help maintain balance of the scapula and make the back lines more charming. Due to the need to keep the neck forward leaning, this movement can exercise the neck muscles and has a therapeutic effect on cervical spondylosis. Its method is similar to cycling, which corrects muscle fatigue caused by incorrect sitting posture.

Key points of flat support exercise

1. Lie prone, bend your elbows on the ground, keep your shoulders and elbow joints perpendicular to the ground, step on the ground with both feet, lift your body off the ground, straighten your torso, keep your head, shoulders, hips, and ankles in the same plane, tighten your abdominal muscles, pelvic floor muscles, extend your spine, keep your eyes on the ground, and maintain even breathing.

2. Hold for 30 seconds per group, train 4 groups at a time, and the interval between groups should not exceed 20 seconds.

3. Keep your abdomen and buttocks in a straight line

4. Do not arch or twist your hips in any direction

5. Try to relax your arms as much as possible, with your elbows just supporting the weight of your body, without the need for extra force.

Tablet support is an essential fitness exercise for office workers. It not only allows you to have perfect abdominal and back lines, but also helps prevent the occurrence of cervical spondylosis. For people who sit still for a long time, it can lead to the accumulation of fat for a long time without effective exercise, resulting in increasing weight. Moreover, people who sit for long periods of time not only have larger buttocks, but also experience muscle atrophy in their back. At this point, you need a tablet support to improve the problems caused by prolonged sitting.