There are many benefits to tablet support! How long can I lose weight and develop abdominal muscles with a flat support?

The seemingly simple action of tablet support has recently gained popularity in the fitness industry. Without the need for any equipment, just a piece of open space can make all muscles in the body shout for help. But are the claims that '5 minutes a day equals 1 hour of running' really reliable?

1. Hidden skill of flat support

1. Whole body muscle joint combat

This action can simultaneously activate core muscle groups such as the abdomen, back, and buttocks, which is equivalent to putting a natural waistband on the body. Research shows that standard plank support can mobilize over 60% of the body's muscles to participate.

2. Improving body posture has a good effect.

Persisting for 2 minutes every day can effectively correct round shoulders and hunchback. Especially for those who sit at a desk for a long time, they can feel a significant reduction in shoulder and neck pressure.

3. Improving athletic performance

Basketball, swimming and other sports enthusiasts who do plank support will find that their body coordination and explosive power are significantly enhanced.

2. The truth about weight loss

1. It is not a direct fat burning tool [SEP]. Relying solely on a tablet to support weight loss is less effective. It burns about 120 calories in 30 minutes, which is equivalent to half a bowl of rice. To lose weight, aerobic exercise is necessary.

2. However, it can improve basal metabolism. After regular exercise, an increase in muscle mass can increase resting metabolic rate by 5% -8%. This means that lying down can also burn more calories.

3. Best duration

Beginners start at 30 seconds and gradually increase to 2 minutes per group, 3-4 groups per day. Exceeding 2 minutes primarily exercises endurance rather than muscle building.

3. The key to building abdominal muscles

1. Body fat percentage is the king

Even if you can persist in 10 minutes of plank support, if your body fat is above 18%, you still can't see the vest line. Need to cooperate with dietary control to reduce fat.

2. The quality of the movement is greater than the duration.

The wrong posture, such as collapsing the waist or lifting the hips, is difficult to achieve results no matter how long it is done. The correct posture should keep the ears, shoulders, hips, and ankles in a straight line.

3. Multi dimensional training is required

To develop three-dimensional abdominal muscles, it is necessary to incorporate movements such as abdominal rolling and Russian rotation to comprehensively stimulate the rectus abdominis and oblique abdominis muscles.

4. Safety Guidelines: Keep in mind

1. Gradual progress is important

Suddenly challenging long-term support may cause muscle strain, adding 10 seconds per week is more scientific.

2. These situations should be temporarily suspended

Pregnant women, patients with lumbar disc herniation, and hypertension should not practice, and those with wrist injuries can switch to elbow support.

3. Pay attention to breathing rhythm

Holding your breath can cause a sudden increase in blood pressure, and maintaining natural breathing is essential for optimal results. Those fitness enthusiasts who can persist for more than 5 minutes often experience moments of muscle tremors and sweating profusely. But it is precisely this seemingly static movement that hides the astonishing power of changing body shape. Starting today, why not stay on the floor for a while longer, maybe you will be the next one to meet the vest line!