Flat support is a popular fitness method nowadays. How long can it be supported? It has become a symbol of physical ability.
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Flat support for weight loss
Generally flat support a minute consumes about 3.5 calories quantity of heat, according to the calculation of tablet support is 211 calories an hour, so, the effect reducing weight is very obvious, but a short period can't be too good, need to insist, any exercise to lose weight is based on more effective.
What do you need to pay attention to
1. Standard of action
When the plank is supported, the person's head, shoulders, back, hips, and legs should be on a flat surface with eyes on the ground and breathing.
2. Support time
You can't do it for too long at the beginning. You can do it in groups of 20-30 seconds. You can do it in groups of 3-5.
You can't hold your breath when you're on a plank. It's best to breathe through your nose to maintain even breathing.
How to use plank to support better weight loss
Before doing the plank, do some warm-up exercises and stretch the bones to get the body warmed up faster and in better shape.
Pair it with cardio
The effect of simple plank support is still effective. If some aerobic exercises are used, the effect will be better, such as running, jumping rope, etc., as well as anaerobic exercises, such as sit-ups.
3. Diet coordination
Want thin, not be light motion ok, want to cooperate certain diet, eat food of tall adipose tall quantity of heat less.
4. Insist on
No matter use what method reduce weight, insist is very important, only perserve step by step, ability achieves the goal that reduce weight.
Through the above introduction, we have learned about the weight loss effect of plank support. Although the effect is good, the partners should also choose appropriately according to their own situation, or should be moderate when exercising to avoid injury.