How to prevent flat support from getting hurt

Lately, flat support seems to have become a fashionable sport. There is already a title "the most practical weight loss action", and tablet support has become a temptation. Under this temptation, more and more people have joined the "tablet family". So what should flat support be done? Does it really have that magical effect?
The action of plate support is relatively simple. First, lie on your face, open your elbows to the same width as your shoulders, support your elbow joints on the ground anal dildo , keep your upper arms and trunk at 90° as much as possible, and put your toes together to reduce the area of support. The neck is naturally straightened, your eyes look forward and downward, and the chest is lifted up so that the head, shoulders, hips and lower limbs are kept in the same plane. The muscles of the abdomen and the pelvic floor muscles are tightened to make the spine In a natural physiological curve. Then breathe naturally best vibrator , you must not be able to hold your breath huge ass , and your hip joint must not fall or tilt to the sides of your body.
This action may seem easy, but it can allow the muscles in the back male chastity , abdomen, lower back, buttocks, etc., as well as core muscles such as adductor muscles and diaphragm muscles to get a certain degree of exercise. Basically, all movements use core muscles, such as eating, walking, sneezing, etc. Strong core muscles can make daily movements more relaxed, agile and vigorous, and are also the basis for better results when doing other sports.
What problems will arise if the plate support is not done correctly? Which parts will be injured?
In fact, the statement that "practicing tablet support for a few minutes every day can have a magical effect on weight loss" is relatively one-sided. The most important thing to do flat support is to standardize the movements, act within your capabilities and proceed step by step. People who have just learned must master the intensity of practice. When the supporting movements begin to change, they should stop immediately and should not be forced. After mastering the essentials of the movements, they can gradually increase the time, or they can be divided into 4 to 6 groups for training.
It should be noted that many people do not have standard movements when doing plate support, such as the hips are turned up or sinking, the upper arms and forearms are not at a vertical angle, the head is tilted back or forward, the body is tilted, etc. If doing so not only will the fitness effect be poor, it will also be very likely to cause damage to the cervical or lumbar spine.
Therefore, be sure to keep your hips, waist and legs in the same straight line. In addition, it's best to warm up for 10 to 15 minutes before doing plate support.
Middle-aged and elderly people can appropriately reduce the difficulty of movements. For people with lumbar disc herniation, it is best to do it under the guidance of a doctor to prevent the deterioration of the condition. If you don't do plate support correctly, it will be bad for your body. You must do plate support correctly.