Flat support feet need to be separated flat support feet to open?

May 8, 2023
It is important to get the movement of the flat support exercise right, because it can effectively exercise the core stability, but few people can master the correct movement.

Plank support feet need to be separated?

Can be separated.

1, legs apart

This way will be more relaxed, the body formed a triangle, very stable, will reduce the pressure on the lumbar and abdominal muscles, the exercise effect is not as good.

2、Legs together

The whole body to form a font, which is the standard flat support posture, can effectively exercise to the lumbar and abdominal muscles, is the most people use the posture.

3, single-leg support

Single-leg support belongs to the advanced movement, need to have a certain foundation, single-leg support stability is worse, need stronger muscles to ensure stability, it is recommended to train for a period of time before learning this action.

Correct posture

The correct flat support, the human head, shoulders, back, buttocks and legs in the same plane, lumbar abdominal gluteal muscle groups work collectively to maintain this plane state can choose the difficulty of knee kneeling or knee tightening, toes on the ground of high difficulty. But be sure to pay attention to the plane of the back, shoulders and hips, as well as the power of the lumbar abdomen.

Movement practice

Prone, bent elbows supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles remain in the same plane, abdominals tightened, pelvic floor muscles tightened, spine lengthened, eyes to the ground, maintain even breathing. Hold each set for 30 seconds, 4 sets per workout, with no more than 20 seconds between sets. You can also exercise one group at a time, a group until the body can not support.

The correct plate support essentials

1, elbow support plate: follow the sequence to complete / check the movement. 2、Both elbows under both shoulder drop points. 3、Eyes on the ground, keep the neck naturally straight. 4、Shoulders, hips, knees and ankles in a straight line, either self-perception or observation by others. 5、Toes and heels together, inner thighs and calves clenched, legs straight, hips tightened. 6、The abdominal muscles are tightened, and the shoulder blades are kept in a neutral position.

Common mistakes of flat support

A, the waist down couch, the elbow joint is not under the shoulder joint drop point forward. Second, the neck is raised, the waist is couch, and the feet are supported in the wrong position. Third, the toes are not together, which means that the lower limbs are not fully tightened.
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