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This static fitness action, almost without the use of any equipment, can be practiced anywhere, anytime! And, whether you are new to fitness, or have been training for many years, as long as you find the right practice for your level, you can reap the obvious results!
Here, we will give you the specific practice of the primary key elements of the flat support, and share 10 different levels, different training goals for the practice of the partners, let's see which is more suitable for you!
The key elements of the flat support - scapular posture
In most cases, when we face the ground, practice flat support, must ensure that the scapulae to both sides of the extension, and the state of forwarding extension; and never backward recovery of the scapulae, so that they close to the center! To ensure that the scapular posture is accurately extended is the basis and key to ensuring a stable and powerful posture and efficient training!
01
Low Plank Support
When practicing low plank support, you need to use your elbows and small arms to support the ground, then extend your legs and support them with your toes. In the practice process, pay attention to tighten the abdominal and hip muscles, elbows to the ground force, to protect the body posture accurate and powerful. Finally, do not forget to keep the scapulae in an extended, extended state.
Here, some partners are very easy to make the mistake of sinking the body support, at this time the scapula will be in a certain backward recovery state, thus affecting the muscle force effect, must be avoided!
02
High plate support
High plate support, is the most familiar to the palms of the hands, toes support the exercise, and practice push-ups when the preparatory posture is exactly the same. Compared to the elbows on the ground of the low plate support, high plate support will enhance the shoulder muscles, the arm triceps force effect.
Also, in the practice of high plate support, some partners will be wrong to look up and look ahead, which will add unnecessary pressure to the cervical spine, should try to pay attention to avoid; ensure that the support process, the neck posture neutral, look down.
03
Reverse plate support
Reverse plate support is the only one of the 10 exercises we introduce today that requires the partners to turn back and close both sides of the shoulder blades for support. At this point, you need to turn the body, eyes up, with the heels and palms of the hands to support the ground. During the support process, use both shoulders and arms triceps to generate significant force, hands to the ground, and tighten the gluteal muscles to maintain a stable and strong posture.
04
Side plate support
Side plate support, mainly aimed at stimulating and strengthening the abdominal obliques located on both sides of the abdomen. At this time, we need to face one side, with the elbow small arms support, and then the abdominal oblique muscles, thigh muscles tighten force, to push up the body off the ground, in a diagonal line; and pay attention to the rotation of both sides of the exercise.
05
Extended flat support
Extended flat support, in addition to significantly enhance the abdominal, core area muscle stress effect, the back muscles can also produce a good stimulation, lifting effect.
When practicing, the first prepare with a high plank support position, then move your hands in a controlled manner in front and away from your body; after moving and extending to the maximum extent within your ability, stabilize your support. Usually, the further away from the body the hands are the more difficult the support and the stronger the muscle stress effect.
06
Forward leaning plank
Forward leaning plate support can significantly improve the shoulder deltoids, and wrist strength, for the Russian jerk such difficult unarmed fitness movements to lay a good foundation.
In the practice, the partners first still in a high plate support posture ready, here pay attention to the fingers moderate to the sides. Then, based on maintaining an accurate posture, slowly lean forward with control and move the weight.
07
Unilateral Plank Support
One of the most common unilateral plate support practice is to raise one leg based on the high plate support posture; of course, the partners can also choose to raise one arm. Regardless of which, at this time, the body muscles supported on the ground side, need to be more sharply force, to maintain a stable and accurate posture. Besides, the partners can also moderately widen the distance between the legs, to better maintain body balance.
08
Contralateral plate support
When practicing the contralateral plate support, you usually need to prepare in a low plate support position, then raise one arm and one leg on the opposite side with control (such as the left arm and right leg, or the right arm and left leg), and maintain the position for as long as possible; finally, rotate the exercises to ensure that the muscles on both sides are trained in place. Such exercises will further test and improve the balance of the body muscles.
09
Balanced plank support
In the practice of balanced plate support, you need to use a medicine ball, exercise ball or balance ball and other equipment, to make hands or feet, or both together to support on such a circular, rocking plane, thus further increase the muscle force, and the requirements of the body balance.
10
Walking type plate support
Finally, walking-like plate support, mainly to help the partners to strengthen the muscles of the shoulder and core area. At this time, you need to support the ground with both hands, feet are stepping to the appropriate position on the wall, to ensure that the entire body in a line, the core tightened support.
Also, we can gradually draw closer to the wall according to their own level, usually the closer the body is to the wall, the more vertical the posture of the support, the stronger the effect on the shoulder muscles. Eventually, you can even transition, and master the handstand movement against the wall.
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