It is interesting for novice athletes to know if the 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 are enough for gymnastics, which will make the waist chiseled, the steel press and the 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 weight loss is able to tighten 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, for whom the ideal figure remains an unattainable goal. The instructors compare the effectiveness of the rack with the hourly work in the fitness room: during the execution, the external and internal muscles of the arms, legs, back, abdominals and spine are involved.
You can lose weight with exercise
A universal exercise is considered a weight loss plank, which engages all the muscles in the body, toning and firming the skin. It works, no special equipment is required for its implementation, it is done in minimal time and it is easy to find a place to run it. It will be possible to lose weight with the help of it, but subject to the correct technique, in combination with cardio and diet loads.
Helps to remove the stomach
Very effective is the plank for the press, which acts on the anterior, internal oblique, transverse press and on the rectus abdominis. Proper physical exercise reduces the volume of the abdomen, tones the muscles. The waist becomes thin, the back becomes stronger, a beautiful posture appears, the neck is elongated, the shoulder line becomes expressive. With a daily rack, body fat burns.
For the buttocks
The buttock support works no less effectively: it strengthens the hips, tightens them and gives tone. With sedentary work, there is no doubt that this type of training helps you lose weight - it does and is very effective. A simple type of exercise makes the buttocks supple, eliminates cellulite by increasing blood circulation in problem areas. A complicated board with raised legs improves the shape of the buttocks, works on the deep muscles, accelerating the fat burning process.
What gives the rack
Invaluable are the benefits of static weight loss training as an exercise that only needs to be performed for two minutes a day. The body is at rest but engages the deeper muscles. Here are some options for using the rack:
- increased metabolism in problem areas;
- tighten the contours of the body;
- increased blood circulation, rapid fat breakdown process;
- increased flexibility, strength;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increased relief of the body.
The damage here can only be if done incorrectly - pain in the back, lower back, neck. The first time after running, deep muscles that are not used to receiving a load in their normal state will hurt. Massages, a hot bath, even loads on the whole body help to get rid of them. Improper muscle tension can cause pinching - observe rack accuracy to avoid damage.
Which muscles work
Exercise is considered non-isolation, not specifically aimed at the abs or back. Trainers call it general strengthening, isometric and static (no joint movement). To understand the process of execution, you should familiarize yourself with which muscles work:
- Cases: abdominal, dorsal. The position is focused on the extensor of the spine, the rectum and the transverse abdominal muscles. Inside, the muscle groups of the neck (trapezius) work, helping posture and supporting the neck during sedentary work.
- Shoulders: static increases muscle performance. When holding the upper body on the elbows, the shoulder biceps are involved in the work, which helps to develop the biceps.
- Chest: the chest receives a small load.
- Press: the main abdominal muscles work.
- Buttocks, thighs, calves: keep the body in place, preventing it from sagging.
How to do it right
At the beginning of the exercise, you should familiarize yourself with how to stand correctly to lose weight quickly. Working with your own weight always leads to the loss of extra pounds. Basically, doing it right boils down to the following steps:
- Spread out the carpet, put the accent lying down.
- Stretch your body, resting on your elbows and forearms, bending them at right angles. The feet should be on the tip of the foot.
- Keep your back flat, ideally a straight line between your head and legs.
- Tighten the press, pay attention to the absence of sagging of the middle section and the protrusion of the buttocks upwards.
- Wait a minute, repeat five times.
For beginners
Weight loss bar for beginners will seem difficult, it is difficult. At first, few people can stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and gradually bring the time back to normal. The first time you do this, find a mirror wall to see your body reflected and correct mistakes. For relief, you can try a simple method with bent knees or clenched palms.
Some useful rules when doing the exercise for beginners to get a quick effect:
- do it every day, a couple of times;
- each time keep in the grill for a couple of more seconds;
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- in the beginning, focusing not on time, but on sensations helps: to stand up until a burning sensation appears on the stomach to lose weight.
For men
An exercise for men is considered useful, it has the following positive effect:
- trains endurance;
- creates relief;
- strengthens 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 a sense of balance;
- heals the whole body.
It is helpful for men to perform a traditional position on the elbows or outstretched arms. An exercise from the knees is suitable only for beginners: it does not offer the same efficiency as the traditional one, so it is rarely performed. The most difficult is the side, which must be done first in static, and then complicated by spreading the legs to the sides. To train the back, the option with support on one elbow is suitable, and the body - with one leg raised.
For women
Difficult at first, but easy as you get used to it, exercise for women involves multiple muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version with straight, lateral arms and leg abduction is recommended. There are varieties on the ball and on the knees. For women, the training offers:
- strengthen the press - makes the muscles that lie deep, are responsible for the work of "cubes";
- reduces back pain - reduces severity, the 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);
- the side stand stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- strengthens balance, makes posture uniform.
How to do a pose correctly
In order for exercise for weight loss to be only beneficial, it is worth finding out the main mistakes of athletes in the photo who perform it at home:
- relaxation of the abdomen, buttocks, legs: this strains the lower back and causes injuries;
- weight transfer to the elbows - as a result, not all muscles are loaded, it will not be possible to lose weight.
There are basic rules that tell you how to hold the bar to lose weight quickly and without harm to the body:
- lean on your hands and feet, keep your legs together without spreading, so as not to injure your knees;
- pull the buttocks, tighten the press, keep the hips straight, without falling, do not swing the body;
- relax the muscles only after leaving the rack - all the while holding the body in it, they should be tense;
- start with a 10 second run, add five seconds each day and go up to two minutes;
- do not tilt your head too low and do not throw it back;
- do not strive to reach the specified time quickly - it is not speed that matters, but quality.
on the elbows
The classic elbow mount requires a mat as an optional accessory. Spread it out, preferably in front of a mirror, lie face down, take a deep breath and exhale. With an exhalation, bend your elbows at a right angle, take the accent lying down. Put your elbows under your forearms, stretch your body like a rope, lean on your toes. Pull in the buttocks, stomach, hips, mentally stretch an elongated line from head to heels, hold as long as possible.
Inversion
The back or reverse board is considered more difficult. For her, sit on the carpet, straighten your legs. Place your palms on the floor, put them under your shoulders, squeeze your buttocks and hips and lift your body. With the severity of the performance, transfer the support to the elbows. Hold the position for one minute, following the horizontal line of the body from the shoulders to the heels in the mirror. Repeat five times.
On the hands
An assistant to strengthen the shoulder girdle and tone the biceps will be the bar on the straight arms. Stand on the mat on all fours, place your palms on the floor, put them under your shoulders. You have to raise your knees, standing in an emphasis on pushups. Straighten your back, put your legs on your shoulders or already. Keep your neck straight, pull your stomach in. Do not bend the lower back, squeeze the buttocks.
Lateral
This option forces the obliques to work, as the stomach is more involved in this position to support coordination:
- Lie on your side, as you exhale, put your elbow under your shoulder, hand on your thigh, stretch your legs.
- Tighten your abs and buttocks to the maximum, lift your pelvis.
- Stretch a straight line, hold for half a minute.
- Do not bend the lower back, watch for muscle tension.
How long does it take to get results
The minimum time to show how much you need to stand depends on your training level. For beginners 10-15 seconds is enough and for professionals two, five or 10 minutes. There are superset schemes of different types of planks with alternating exercises that help train all muscle groups even better 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 per day you have to do will be the practitioner's sensations. If you have a free minute, you can do the exercise as many times as you need. 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, in the afternoon or in the evening, take breaks during working days. The consistent performance of the rack helps you lose weight faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications in which you cannot do the exercise:
- intervertebral hernia;
- injuries to the pinched spine, neck, nerves, or vertebrae;
- pregnancy;
- postoperative period.