It is interesting for beginner athletes to know if 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 sculpted, press steel, and the buttocks elastic and without signs of cellulite. The stand looks simple, but it has its secrets and performance characteristics. It is worth learning more about them.
What is a board
The most famous weight loss exercise is able to tighten the muscles of the body by performing it regularly for only two minutes a day. It is suitable for employees who do not have time for complete training, for whom the ideal figure remains an unattainable goal. The trainers compare the efficiency of the stand with the hourly work in the gym - the external and internal muscles of the arms, legs, back, abdomen and spine are included in the performance.
Can you lose weight by exercising
A universal exercise is considered a weight loss plank, which involves every muscle of the body, tones and tightens the skin. It works, no special equipment is needed for its implementation, it is done in the minimum time, and it is easy to find a place to perform it. With that, it will be possible to lose weight, but with the right technique, a combination of cardio and diet.
Does stomach removal help
It is a very effective press plank that works on the front, inner oblique, transverse press and rectus abdominis. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist becomes thin, the back becomes stronger, a nice posture appears, the neck stretches, the shoulder line becomes expressive. With a daily rack, body fat burns.
For the buttocks
The butt stand works no less efficiently: it strengthens the hips, tightens them and gives tone. With sedentary work, there is no doubt that this type of training helps to lose weight - it works and is very effective. A simple type of exercise makes the buttocks elastic, eliminates cellulite by increasing blood circulation in problem areas. A complicated board with raised legs improves the shape of the buttocks, acts on deep-lying muscles, which speeds up the process of burning fat.
What the rack gives
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 rests, but engages the deepest muscles. Here are some options for using the stand:
- increased metabolism in problem areas;
- tightening the contours of the body;
- increased blood circulation, rapid process of fat breakdown;
- increased flexibility, endurance;
- elastic buttocks, flat stomach;
- cellulite relief;
- helps in weight loss, weight loss;
- increase in physical relief.
Damage here can be only if performed incorrectly - pain in the back, lower back, neck. For the first time after execution, deep-lying muscles that are not used to receiving a load in their normal state will ache. Massage, warm bath, even loads of the whole body help to get rid of them. Improper muscle tension can cause pinching - pay attention to the accuracy of the bracket to avoid injury.
What muscles work
Exercise is considered non-isolation, not specifically focused on the abs or back. Coaches call this general strengthening, isometric and static (no movement in the joints). To understand the performance process, you should be familiar with what muscles work:
- Cases - abdominal, dorsal. The posture is focused on the extensor of the spine, rectus and transverse abdominal muscles. It works the muscle groups on the neck (trapezius) that help with posture and support the neck when sitting.
- Shoulders - statics increase muscle performance. When holding the upper body on the elbows, the biceps of the shoulders are involved in the work, which helps in the development of the biceps.
- Chest - The chest receives a small load.
- Press - the main abdominal muscles work.
- Buttocks, thighs, leaves - keep the body in position, preventing it from relaxing.
How to do it right
At the very beginning of the exercise, you should learn how to stand properly in order to lose weight quickly. Working with your own weight always leads to losing extra pounds. In practice, proper treatment comes down to the following steps:
- Lay the carpet, make the accent lying down.
- Stretch your body, lean on your elbows and forearms, bending them at right angles. The feet should be on the toes.
- Keep your back straight, ideally a straight line between your head and legs.
- Tighten the press, making sure there is no sagging of the middle part and protrusion of the buttocks upwards.
- Hold for a minute, repeat five times.
For beginners
The weight loss bar for beginners will seem heavy, heavy. 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 that, find a wall of mirrors to see your body in reflection and correct mistakes. For relief, you can try a simple method with bent knees or clenched palms.
Here are some helpful rules when doing a beginner exercise to get a quick effect:
- do it daily, several times;
- hold in the stand for a few seconds each time;
- to strengthen muscles, do push-ups, push-ups, squats and deadlifts;
- at first it helps to focus not on time, but on sensations - to stand until a burning sensation appears on the stomach in order to guarantee weight loss.
For men
Exercise for men is considered useful, it has the following positive effects:
- trains endurance;
- creates relief;
- strengthens legs, thighs, buttocks;
- improves posture, 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 useful for men to perform the traditional position on the elbows or straight arms. Knee exercise is only suitable for beginners - it does not give the same efficiency as traditional, so it is rarely performed. The most difficult is the lateral one, which must first be done in statics, and then complicated by spreading the legs to the side. For back exercise, the option with support on one elbow and a body with a raised leg is suitable.
For a woman
Initially difficult, but easy as you get used to, exercise for women involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version on outstretched arms, sideways and with abduction of the legs is suitable. There are variants on the ball and on the knees. For women, the training provides:
- strengthening the press - makes the muscles that lie deep, are responsible for the work of "cubes";
- reduces back pain - reduces the strength, frequency of sensations due to the flexibility and strength of the spine;
- back muscle training, complex strengthens skeleton;
- develops flexibility, elasticity of clavicles, shoulder blades (the most inaccessible muscles);
- the side stand stretches the oblique muscles of the press nothing worse than Pilates;
- improves mood;
- strengthens balance, equalizes posture.
How to make an attitude correctly
In order for weight loss exercise to be only useful, it is worth finding out the main mistakes of athletes in photography who perform it at home:
- relaxation of the abdomen, buttocks, legs - it strains the lower back and leads to 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 a barbell to lose weight quickly and without harm to the body:
- lean on your hands and toes, keep your feet together without spreading, so as not to injure your knees;
- retract the buttocks, tighten the press, keep the hips upright, without falling, do not swing the body;
- relax the muscles only after leaving the stand - as long as you keep the body in it, they should be tense;
- start running for 10 seconds, add five seconds each day and increase to two minutes;
- do not tilt your head too low and do not throw it away;
- don't strive to reach a certain time quickly - it's not the speed that matters, it's the quality.
on the elbows
A classic elbow stand requires a rug as an extra accessory. Spread it out, preferably in front of a mirror, lie face down, take a deep breath and exhale. With the exhale, bend your elbows at a right angle, emphasize lying down. Put your elbows under your forearms, stretch your body like a string, lean on your toes. Pull in the buttocks, abdomen, hips, mentally stretch the elongated line from head to toe, endure as long as possible.
Conversely
The back or reverse plank is considered heavier. For her, sit on the mat, straighten your legs. Place your palms on the floor, place them under your shoulders, squeeze your buttocks and hips and lift your body. With the weight of the performance, transfer the support to the elbows. Hold for a minute, following the horizontal body line from shoulder to heel in the mirror. Repeat five times.
On your hands
An assistant in strengthening the shoulder girdle and toning the biceps will be a barbell on straight arms. Stand on the mat on all fours, rest your palms on the floor, place them under your shoulders. You need to raise your knees, standing in the push-ups. Straighten your back, put your feet on your shoulders or already. Keep your neck straight, tuck your stomach in. Do not bend your lower back, tighten your buttocks.
Lateral
This option forces the slopes to work, because the abdomen is more involved in this position to support coordination:
- Lie on your side while exhaling, place your elbow under your shoulder, arm on your thigh, stretch your legs.
- Squeeze the abdominal muscles and buttocks as much as possible, raise the 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 achieve results
The minimum time that shows how much you need to stand depends on the level of training. 10-15 seconds will be enough for beginners, and two, five or 10 minutes for professionals. There are superset schemes of several types of planks with alternating exercises that help to better develop all muscle groups and achieve weight loss results. Classes last up to 6-7 minutes.
How many times a day to work
The answer to the question of how many approaches you need to do per day will be the feelings of the practitioner. If he has a free minute, you can do the exercise as often as needed. The minimum is once a day, the maximum is limited by the endurance of a girl or a man. You can run the program in the morning for an extra charge, in the afternoon or in the evening, take breaks during the working days. Constant stand performance helps you lose weight faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications in which you can not do exercise:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.