Does the plank support reduce belly

Does plank support reduce belly fat

Many people are worried about the fat on their stomach. They want to eliminate belly fat through abdominal exercise (plank support). It is precisely this expectation that makes you fall into a big misunderstanding!

In fact, the effect of plank support reducing belly fat may not be satisfactory! Plank support will not let your fat disappear

Why? 　　You have to know: Aerobic exercise is really aerobic exercise! Plank support does not belong to aerobic exercise!

Aerobic fat metabolism: When a person engages in endurance exercise that is long-term, the calories provided by sugar in the body are far from meeting the needs. By increasing the supply of oxygen, the fat in the body is oxidized and decomposed to produce heat energy for the human body.

Ideal aerobic exercise must meet the following standards:

1. Heart rate: This is a measurement The most direct indicator of aerobic exercise effect and intensity. Calculation formula: (220-age)* (60%-80%)

2. Time: Exercise of the large muscle group. It is maintained for more than 20 minutes. Before aerobic exercise, the muscle glycogen is the main energy supply. The fat supply starts 15 minutes after exercise. Therefore, aerobic exercise is generally required to last for more than 30 minutes. But it should not be too long, as the fat burning efficiency will decrease over time. It is recommended to be between 30-60 minutes

3. Oxygen: Oxygen is the key to reducing fat by aerobic exercise. When exercising, sufficient oxygen intake must be ensured.

4. Choose the type of exercise: There are many activities of aerobic exercise, various aerobic exercises, swimming, bicycles, running (quick walk), and skipping rope

(Note: Follow the WeChat public platform of fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

What you may like:

The relationship between aerobic exercise and weight loss, the relationship between aerobic exercise heart rate and time

How many times a week, how many times a week is the best? 　　Aerobic fat burning exercise ranking, several types of fat burning fat burning calorie consumption and advantages and disadvantages

From the above we can know: the principle of weight loss It is to consume calories and require continuous medium and high-intensity exercise. Because plank support belongs to muscle training, it can be seen that it is not a type of aerobic exercise (the heart rate cannot be reached, the time cannot be reached, and the movement of the whole body joints).

Often people do plank support, at most, only 10 minutes. The exercise time is too short, the calories consumed are consumed, and the conditions for continuous fat burning are not met.

Last reminder: There is no local weight loss!

Subcutaneous fat and It can't be removed by local exercise. Starting to exercise the abdomen may make the loose muscles tighten and make the abdomen smaller, but if you want to lose subcutaneous fat, the following two methods are the best:

1. Lose fat throughout the body through aerobic exercise,

2. Improve muscle mass through strength training: Muscles are energy-consuming and require high-intensity large muscle groups (thighs, upper limbs and back muscles) training, which will improve your basal metabolic ability

But plank support is not useless. Just doing aerobic exercise is not good! Only through abdominal muscle training can you get a firm lower abdomen, vest line, abdominal muscles... planks can effectively exercise abdominal muscles, make your abdomen tighter and not easily sagging. If you really want to lose your belly, you need aerobic exercise and abdominal training together. Abdomen training is more than one type of plank support!

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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