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平板支撑的好处 - Benefits of flat support

文章目录

一、 平板支撑的好处
二、哪些人不适合做平板支撑
三、做平板支撑的注意事项有哪些

平板支撑的好处

1、平板支撑的好处之锻炼肌肉群

经常做平板支撑可以锻炼背部、腹部、下背部、臀部的肌肉群和内收肌、膈肌等核心肌肉群,并且在做平板支撑的时候会消耗大量的体能。

2、平板支撑的好处之打造线条

平板支撑可以使核心肌群得到锻炼,还能够打造腹部、腰部和臀部的线条,让腰椎和颈椎的部分压力得到暂时的释放,还可以平衡肩胛骨,使背部的线条能够更加迷人。平板支撑的好处 - Benefits of flat support

3、平板支撑的好处之燃烧脂肪

平板支撑消耗的体能非常大,它可以打造完美的线条,如果配合骑自行车、跑步等有氧运动,则可以使代谢率得到提高,能够燃烧体内更多的脂肪。

4、平板支撑的好处之减少背部和脊柱受伤的风险

做平板支撑可以增强和巩固你的肌肉,可以确保没有太多压力给你的脊柱和背部。根据美国运动协会的研究,平板支撑不仅可以减少背部的疼痛,还可以给你的背部强有力的支持,特别是上背部区域。

5、平板支撑的好处之改善你的身体姿势

平板支撑练习会提高你的核心肌群,它可以大大的提高你的站姿和稳定姿势的能力。所以,当你进行一段时间的平板支撑练习后,你可以始终保持正确的坐姿。因为核心肌群对颈部、肩部、胸部和背部的整体状况产生深远的影响。

6、平板支撑的好处之提高平衡能力

这里可以举一个例子,在你没有练平板支撑之前,你闭上眼睛单脚站立,可能只有短短的几秒钟。当你进行一段时间的平板支撑练习后,你在做这个动作就不一样了。所以,它能够提高你的平衡能力。

哪些人不适合做平板支撑

1、腰背部有伤的人

一部分人本身腰背部有伤,平时有疼痛现象,或是患有腰椎损伤、腰椎间盘突出、腰肌劳损、严重脊柱侧弯、骨质疏松、关节病变等人群是不能做平板支撑的,因为平板支撑对腰背部的力量要求很大,这些人做平板支撑时不仅无法保证动作标准,还容易增加腰背部负担,加剧疼痛和病情。平板支撑的好处 - Benefits of flat support

2、肩部、手臂有伤的人

近期内肩部、手臂有伤,有疼痛感最好不要进行平板支撑,另外有腕部韧带损伤、网球肘、肩关节疼痛、肩周炎、有过肩关节脱位病史等病症困扰的人群,也不宜练习,因为这个动作主要受力点之一就有手臂、肩部,这些人做可能会有加重症状的风险。

3、患有心血管疾病的人

本身如果有心脏病、高血压、冠心病等疾病的人群,是不宜做平板支撑的,在动作过程中,会加重心血管负担,并且由于体位的改变,心脏重心改变等因素会影响血流动力,容易导致发生心脑血管意外,严重者可能会导致猝死。

做平板支撑的注意事项有哪些

1、做平板支撑动作要标准,要保持臀部和腰、腿在一条直线上。臀部上翘或下沉、上臂和前臂没有呈垂直角度、头部过度后仰或前屈、身体歪斜等都是不正确的,可以对着镜子练习或者找专业老师帮忙检查动作是否标准。平板支撑的好处 - Benefits of flat support

2、做平板支撑前最好要先热身,热身时间在10~15分钟左右,如果身体没有得到充分的热身,那么在运动的过程中就有可能因为热身不够而导致肌肉损伤。

3、初学者要掌握好平板支撑的强度,当动作开始变形,支撑不下去的时候就要及时停止,不要一直硬撑,免得伤到肌肉。在熟练动作要领之后可以慢慢加长时间。


Article directory

Benefits of flat support
2. Who is not suitable for flat support?
3. What are the matters needing attention in making flat support

Benefits of flat support

1. The Benefits of Flat Support for Exercising Muscle Groups

Regular plate support can exercise the muscles of back, abdomen, lower back, buttock, adductor, diaphragm and other core muscle groups, and will consume a lot of physical energy when doing plate support.

2. The Benefits of Flat Plate Support to Create Lines

Flat support can exercise the core muscles, create lines in the abdomen, waist and buttocks, temporarily release some of the pressure on the lumbar spine and cervical spine, and balance the scapula so that the lines in the back can be more attractive. 平板支撑的好处 - Benefits of flat support

3. The Benefits of Flat Plate Support for Burning Fat

Plate support consumes a lot of physical energy. It can create perfect lines. If combined with aerobic exercise such as cycling and running, it can improve the metabolic rate and burn more fat in the body.

4. Benefits of flat support reduce the risk of back and spine injuries

Flat support strengthens and strengthens your muscles and ensures that there is not too much pressure on your spine and back. According to the American Sports Association, flat support can not only reduce back pain, but also give you strong back support, especially in the upper back area.

5. The Benefits of Flat Support Improve Your Body Posture

Flat support exercises will improve your core muscles, which can greatly improve your ability to stand and stabilize your posture. So, after a period of flat support practice, you can always sit in the right position. Because the core muscle group has a profound impact on the overall condition of the neck, shoulder, chest and back.

6. The Benefits of Plate Support to Improve Balance Ability

Here's an example. Before you practice flat support, you close your eyes and stand on one foot for a few seconds. When you do some flat support exercises for a period of time, you do it differently. So it can improve your balance.

Who is not suitable for flat support?

1. People with back injuries

Some people have back injuries, usually have pain, or suffer from lumbar injury, lumbar disc herniation, lumbar muscle strain, severe scoliosis, osteoporosis, joint disease and other groups can not do flat-plate support, because flat-plate support requires a lot of strength on the back and back, these people can not guarantee the standard of movement when doing flat-plate support, but also easily increase the burden on the back and back. Severe pain and illness. 平板支撑的好处 - Benefits of flat support

2. People with shoulder and arm injuries

Recent shoulder, arm injuries, pain is best not to carry out flat support, in addition to wrist ligament injury, tennis elbow, shoulder pain, shoulder periarthritis, a history of shoulder dislocation and other symptoms troubled people, it is not appropriate to practice, because one of the main force points of this movement is the arm, shoulder, these people may do it with the risk of aggravating symptoms.

3. People with cardiovascular diseases

If there are people with heart disease, hypertension, coronary heart disease and other diseases, it is not suitable to do plate support. In the course of action, it will increase the cardiovascular burden. Because of the change of body position, the change of heart center of gravity and other factors will affect the hemodynamics, easily lead to cardiovascular and cerebrovascular accidents, serious people may lead to sudden death.

What are the precautions for making flat support

1. Platform support should be done in a straight line with buttocks, waists and legs. It is incorrect to tilt or sink the buttocks, to have no vertical angle between the upper arm and forearm, to have excessive head backward or forward bend, and to have a skewed body. You can practice in the mirror or ask a professional teacher to help you check whether the movements are standard or not. 平板支撑的好处 - Benefits of flat support

2. It's better to warm up before doing plate support. The warm-up time is about 10-15 minutes. If the body is not warmed up adequately, it may cause muscle injury because of insufficient warming-up in the process of exercise.

3. Beginners should master the strength of flat support. When the movement begins to deform and cannot be sustained, they should stop in time. They should not always brace hard so as not to hurt their muscles. After mastering the essentials of movement, it can be slowly prolonged.

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