How is flat support arm propped up to return a responsibility
Although hot plate support is a common fitness exercise, it can not only exercise but also play the role of weight loss. Although it seems simple, it is actually a difficult thing for many people to do. It seems to be a very easy exercise, but in fact it depends on the strength of the waist, abdomen and arms. Many people can't support their arms at all when they start to practice plate support, but even so, they have to keep exercising.
The movement is not standard
The reason why many people can't support when they do flat support is that their movements are not standard, such as hip upwarping, waist sinking, head backward and so on. Their whole body weight is concentrated on the arm, which leads to the fatigue and even pain of the arm and makes them unable to support.
Weak waist and abdomen
Waist and abdomen as the main part of plate support, some of these muscles are weak and underdeveloped, unable to support the body.
Exercise too long
The time of doing flat support is too long. If you do it for one or two hours at a time, it is beyond the range of the body's load, which will lead to fatigue of the body's muscles and joints, deformation of movement and inability to support.
Improper site selection
Although the flat support does not require much for the site, if you do it directly on the ground, or even on the uneven and sandy ground, your elbow will hurt after a while, so you can't support it.
How does flat support arm acid do
Relax your arms
Relaxing the arm can effectively relieve the pain and fatigue of the arm, such as throwing the arm and turning the wrist joint.
Stretch the arm
Do flat support arm fatigue, muscle soreness, can take the way to stretch to help relax, help its recovery. Specific approach: extend an arm, arm straight, from both sides of the body to lift forward, until the arm and shoulder in a horizontal plane, palm up. Hold the other hand in the opposite direction. If you hold the extended palm downward, you will feel the obvious stretch of the arm.
Massage
Massage can help relax muscles, promote acid excretion and blood circulation of muscles, help recover sore muscles and relieve arm fatigue. Specific methods: you can use the palm of your hand to massage the arm, or lift and pinch, or point and press the commonly used acupoints of the upper limb, such as Pianli, Quchi, shouwuli, bangyuexu, etc., which can relieve the fatigue, pain and swelling of the arm and elbow.
Hot compress
Hot compress can make blood vessels dilate, enhance permeability, promote blood circulation, and excrete lactic acid and other metabolites produced during exercise as soon as possible, so as to speed up the elimination of fatigue and relieve arm muscle pain. Specific measures: wrap the hot water bag with a towel or apply it with a towel soaked in hot water for about 10 minutes. Pay attention to the temperature and time.
