For beginner athletes, it will be interesting to know whether plank helps to lose weight and what benefits it brings to the muscles of the body. Regular exercise has a positive effect on all muscle groups. Two minutes is enough for gymnastics, which will make the waist sculpted, the press steel and buttocks elastic and without signs of cellulite. The rack looks simple, but it has its own secrets and performance characteristics. It is worth learning more about them.
What is a board
The most famous exercise for losing weight is able to tone the muscles of the body with regular performance in just two minutes a day. It is suitable for busy people who do not have time for a full workout and for whom the ideal figure remains an unattainable goal. Trainers compare the effectiveness of the rack to hourly work in the gym - the performance engages the external and internal muscles of the arms, legs, back, abdomen and spine.
Can you lose weight with exercise?
A universal exercise is considered a plank for weight loss, which involves every muscle of the body and tightens and tightens the skin. It works, it doesn't require any special equipment to perform it, it's done in no time, and it's easy to find a place to do it. With its help it will be possible to lose weight, but depending on the right technique, combination with cardio loads and diet.
It helps remove the stomach
Very effective is the plank for the press, which works anterior, internal oblique, transverse press, and rectus abdominis. Proper regular exercise reduces the volume of the abdomen and tightens the muscles. The waist becomes slimmer, the back becomes stronger, a beautiful posture appears, the neck is straightened, the line of the shoulders becomes expressive. Having a daily rack burns body fat.
For buttocks
The butt stand works no less effectively: it strengthens the hips, tones them and gives tone. If you're sedentary, there's no question that this type of exercise will help you lose weight - it does, and it's very effective. A simple type of movement makes the buttocks elastic, eliminates cellulite, increasing blood circulation in problem areas. An intricate plank with raised legs improves the shape of the buttocks, works deep muscles, which accelerates fat burning.
What brings the rack
Invaluable are the benefits of static training for weight loss as an exercise that only needs to be done two minutes a day. The body is at rest, but it engages the deepest muscles. Here are some options for using the rack:
- increased metabolism in problem areas;
- tightening of body contours;
- increased blood circulation, faster process of fat splitting;
- increased flexibility, endurance;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to get rid of excess pounds when losing weight;
- Increase in body relief.
Harm can arise here only with incorrect execution - pain in the back, in the lower back, in the neck. The first time after the execution, deep-seated muscles, not used to receiving a load in their normal state, hurt. Massage, a hot bath, even loads on the whole body will help get rid of them. Improper muscle tension can result in bruising - pay attention to the accuracy of the rack to avoid damage.
What muscles work
The exercise is considered non-isolation and does not specifically target the abs or back. Trainers call it general strengthening, isometric and static (no joint movement). To understand the execution process, you should familiarize yourself with what muscles work:
- Cases - abdominal, dorsal. The pose focuses on the extensors of the spine, the rectus, and the transverse abdominal muscles. The muscle groups on the neck (trapezius) work in it, helping with posture and supporting the neck during sedentary work.
- Shoulders - static increases muscle performance. When keeping the upper body on the elbows, the biceps of the shoulder are involved in the work, which contributes to the development of the biceps.
- Chest - The chest is lightly loaded.
- Press - work the main abdominal muscles.
- Buttocks, thighs, calves - keep the body in place and prevent it from sagging.
how to do it right
At the very beginning of the exercise, you should familiarize yourself with the correct standing position in order to lose weight quickly. Working with your own weight always leads to the loss of extra pounds. In practice, getting it right comes down to the following steps:
- Lay the rug, do an emphasis while lying down.
- Straighten your body, leaning on your elbows and forearms and bending them at right angles. Feet should stand on tiptoe.
- Keep your back flat, ideally a straight line between your head and legs.
- Tighten the press, making sure that the midsection does not sag and the buttocks stick up.
- Hold for a minute, repeat five times.
For beginners
The bar for losing weight for beginners will seem difficult, it is difficult. At first, few people can stand for more than half a minute. It is recommended for beginners to stand for 10-15 seconds and gradually bring the time back to normal. When you do this for the first time you will find a mirror wall to see your body in the reflection and correct mistakes. For relief, you can try a simple method of bending your knees or clenching your palms.
A few useful rules when performing the exercise for beginners to get a quick effect:
- do it daily, a few times;
- hold in the rack a few seconds longer each time;
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- First of all, it helps to focus not on time, but on sensations - to stand until a burning sensation appears in the abdomen to lose weight is guaranteed.
For men
An exercise for men is considered useful, it has the following positive effect:
- trains endurance;
- creates relief;
- strengthens the legs, thighs, buttocks;
- improves posture, the condition of the spine, relieves osteochondrosis;
- relieves pain in the lumbar region;
- ideal for the drying process to burn excess fat;
- trains the sense of balance;
- heals the whole body.
It is useful for men to assume a traditional posture on their elbows or straight arms. An exercise from the knees is suitable only for beginners - it does not give the same efficiency as the traditional one, so it is rarely performed. The most difficult is the side, which must first be performed in statics and then made more difficult by spreading your legs to the sides. To train the back, the option with support on one elbow is suitable, and the body - with a raised leg.
For women
Difficult at first, but takes some getting used to, the exercise for women uses several muscle groups and strengthens the heart with blood vessels. The classic variant with outstretched arms, sideways and with legs spread is suitable for the female body. There are variants on the ball and on the knees. For women, the training offers:
- Strengthening the press - blames the deep-seated muscles for the work of the "cubes";
- reduces back pain - reduces the severity and frequency of sensations due to the flexibility and strength of the spine;
- back muscle training, the complex strengthens the skeleton;
- develops flexibility, elasticity of the collarbones, shoulder blades (the most inaccessible muscles);
- Side stand stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- strengthens balance, makes posture even.
How to take a stance correctly
In order for the exercise for weight loss to be only beneficial, you should find out the main mistakes of athletes in the photo, performing them at home:
- Relaxation of the abdomen, buttocks, legs - this will stress the lower back and lead to injuries;
- Shifting weight to the elbows - this will not strain all muscles, it will not be possible to lose weight.
There are basic rules that will tell you how to hold the bar in order to lose weight quickly and without harm to the body:
- lean on your hands and toes, keep your legs together without spreading to avoid hurting your knees.
- pull in the buttocks, tighten the press, keep the hips straight, without falling down, do not swing the body;
- relax the muscles only after leaving the rack - while holding the body in it, they should be tense;
- Start with a 10-second run, add five seconds each day, and build up to two minutes.
- do not bow your head too low or throw it back;
- Don't strive to reach the allotted time quickly - it's not about speed, it's about quality.
at the elbows
A mat is required as an optional accessory for the classic elbow stand. Spread it out, preferably in front of a mirror, lie face down, breathe deeply in and out. On the exhale, bend your elbows at a right angle, take your center of gravity while lying down. Place your elbows under your forearms, straighten your body like a cord, propped up on your toes. Draw in your buttocks, stomach and hips, mentally draw a long line from your head to your heels, hold it as long as possible.
Turning back
The back or reverse plank is considered more difficult. For her, sit on the carpet, stretch your legs. Place your palms on the floor, place them under your shoulders, squeeze your buttocks and hips together and lift your body. Transfer the support to the elbows on the severity of the performance. Pause for a minute and follow the body's horizontal line from shoulders to heels in the mirror. Repeat five times.
on hands
An assistant in strengthening the shoulder girdle and toning the biceps is the bar on straight arms. Stand on all fours on the mat, place your palms on the floor and place them under your shoulders. You need to lift your knees and stand in a center of gravity for push-ups. Back straight, put your legs on your shoulders or whatever. Keep your neck straight, pull in your stomach. Don't arch your lower back, tighten your buttocks.
Laterally
This option forces the obliques to work because the stomach is more involved in this position to help with coordination:
- On the exhale, lie on your side, put your elbow under your shoulder, put your hand on your thigh, straighten your legs.
- Squeeze your abs and buttocks to the maximum and lift your pelvis.
- Stretch a straight line, hold for half a minute.
- Do not bend your lower back, pay attention to muscle tension.
How long does it take to get results
The minimum time that shows how much you have to stand depends on the level of training. 10-15 seconds is enough for beginners and two, five or 10 minutes for professionals. There are superset schemes of several types of planks with alternating exercises that will help even better train all muscle groups and achieve weight loss results. Lessons last up to 6-7 minutes.
How many times a day to do
The answer to the question of how many approaches you need to do per day is the practitioner's sensations. If he has a free minute, you can do the exercise as often as you like. The minimum is once a day, the maximum is limited by the stamina of a girl or a man. You can carry out the program in the morning for a fee, and take breaks in the afternoon or evening, on weekdays. The constant performance of the rack will help to lose weight faster than in a month.
contraindications
In addition to the obvious advantages, there are contraindications for which you can not do the exercise:
- intervertebral hernia;
- Injuries to the spine, neck, pinched nerves or vertebrae;
- Pregnancy;
- postoperative period.