It is interesting for beginner athletes to know if planking helps them 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 engraved, the pressed steel and the buttocks elastic and without signs of cellulite. The rack looks simple, but it has its own secrets and performance features. It is worth knowing more about them.
What is a plank
The most famous exercise for weight loss is the ability to tighten the muscles of the body with regular performance for two minutes a day. Suitable for busy people who don’t have time for a full workout, for whom the ideal figure remains an unattainable goal. Instructors compare the effectiveness of the stand to the hourly work done in the fitness room - the performance involves the outer and inner muscles of the arms, legs, back, abdomen and spine.
Can you lose weight with exercise
The universal exercise is a weight loss board that touches, tones and tightens the skin of every muscle in the body. It works, its construction does not require special equipment, it is completed in a minimum of time, and the construction site is easy to find. It can help you lose weight, but combined with the right technique, cardio exercise and diet.
It helps to remove the stomach
The press board, which works on the front, internal oblique, transverse press and straight abdominal muscle, is very effective. Proper regular exercise reduces abdominal volume and tones muscles. The waist is slender, the back is strengthened, a nice posture appears, the neck is stretched, the line of the shoulders becomes expressive. With a daily holder, body fat burns.
To the bottom
The bottom stand works no less effectively: it strengthens the hips, tightens and makes sound. In addition to sedentary work, there is no doubt that this type of training helps you lose weight - it does and is very effective. A simple form of movement makes the buttocks flexible, eliminating cellulite by increasing blood circulation in problem areas. The intricate plank with legs up improves the shape of the buttocks, working the deep lying muscles, which speeds up the fat burning process.
What the stand gives
Static training for weight loss is invaluable as an exercise that only takes two minutes a day. The body is at rest, but it touches the deepest muscles. Here are some ways to use the rack:
- increased metabolism in problem areas;
- tightening the contours of the body;
- increased blood circulation, rapid fat breakdown process;
- increased flexibility, endurance;
- flexible buttocks, flat abdomen;
- get rid of cellulite;
- helps you lose weight, get rid of extra pounds;
- increase in body relief.
Here, damage can only be done if done incorrectly - pain in the back, lower back, neck. For the first time after exercise, deep-seated muscles that are not normally loaded are in pain. Massage, hot bath, even load on the whole body will help get rid of them. Improper muscle tension can cause pinching - make sure the rack is accurate to avoid injury.
What muscles work
The exercise is not isolated, it is not specifically focused on the abdominal muscles or the back. Instructors call it general reinforcement, isometric, and static (no joint movement). To understand the exercise process, you need to know which muscles are working:
- Cases - abdomen, back. The position focuses on the extensor of the spine, the straight and transverse abdominal muscles. The muscle groups (trapezoids) on the neck work in it, helping with posture and supporting the neck during sedentary work.
- Shoulders - static increases muscle performance. When the upper body is held at an elbow, the biceps of the shoulder are involved in the work, which helps the biceps to develop.
- Chest - the chest gets a small load.
- Press - the main abdominal muscles are working.
- Buttocks, thighs, calves - keep your body in place, preventing it from sagging.
How to do it right
At the beginning of the exercise, you should become familiar with how to stand correctly for rapid weight loss. Working with your own weight always leads to the loss of extra pounds. In practice, correct implementation consists of the following steps:
- Lay down the carpet, lay out the focus.
- Stretch your body, lean on your elbows and forearms, bend them at right angles. The feet should be on the toes.
- Keep your back flat, ideally with a straight line between your head and legs.
- Tighten the press, making sure that the middle part does not lower and that the bottom does not protrude.
- Hold for a minute, repeat five times.
For beginners
Dieting for beginners seems difficult, difficult. At first, few people can stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and gradually normalize the time. The first time you do this, look for a mirror wall to mirror your body and correct any mistakes. As a relief, you can try a simple method with a bent knee or a clenched palm.
Here are some helpful rules for beginners when doing an exercise for quick impact:
- do it daily, a few times;
- keep it in the rack for a few seconds each time;
- to strengthen muscles, perform supine positions, stretches, squats and pull-ups;
- at first, focusing not on time but on feelings helps - to stand up for weight loss until a burning sensation appears in the stomach is guaranteed.
For men
The exercise for men is considered useful and has the following positive effects:
- trains endurance;
- creates relief;
- strengthens the legs, thighs, buttocks;
- improves posture, spinal condition, 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.
Men benefit from a traditional posture on the elbows or straight arms. Knee exercise is only for beginners - it does not provide as much effectiveness as traditional, so it is rarely performed. The hardest part is the side, which is first done statically and then complicated by spreading the legs to the side. For back training, one of the elbow options is suitable and the body is with the legs raised.
For women
At first, it’s hard, but as easy as it gets used to, the exercise for women affects multiple muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version is suitable for outstretched arms, sideways and leg abduction. There are varieties on the ball and on the knee. For women, training provides:
- strengthening the press - makes the deep muscles responsible for the "cubes" work;
- reduces back pain - reduces the severity and frequency of feelings due to the flexibility and strength of the spine;
- back muscle workout, the complex strengthens the skeleton;
- improves the elasticity of the clavicles and shoulder blades (the most inaccessible muscles);
- side support stretches the sloping muscles of the press no worse than Pilates;
- improves mood;
- strengthens balance, makes posture even.
How to book a job correctly
In order to make the practice of weight loss just beneficial, it is worth knowing the main mistakes of athletes in the home picture:
- relaxation of the abdomen, buttocks, legs - this puts strain on the lower back and leads to injuries;
- weight transfer to the elbow - as a result, not all muscles are loaded, it is impossible to lose weight.
There are basic rules that tell you how to hold the bar in order to lose weight quickly and without damaging your body:
- lean on your hands and toes, holding your feet together without spreading so as not to injure your knees;
- tighten the buttocks, tighten the press, keep your hips straight, do not fall, do not swing your body;
- relax your muscles only after leaving the stand - you should be tense while keeping your body in it;
- start with a 10-second run, add five seconds each day and go up for two minutes;
- do not tilt your head too low or throw it back;
- don’t try to reach the given time quickly - it’s not speed that matters, it’s quality.
on the elbows
A mat is required as an optional accessory for the classic elbow support. Stretch, preferably in front of a mirror, lie down face down, take a deep breath and blow out the air. Exhale, bend your elbows at right angles, placing the focus lying down. Place your elbow under your forearm, stretch your body like a string, lean on your toes. Tighten the buttocks, stomach, hips, mentally stretch an elongated line from head to heel, hold for as long as possible.
Reverse
The back or inverted plank is considered heavier. Sit on the carpet for him, straighten his legs. Place your palms on the floor, place them under your shoulders, squeeze your buttocks and hips, and lift your body. Depending on the severity of the performance, move the support to the elbow. Hold for a minute, following the horizontal line of the body from the shoulder to the corner in the mirror. Repeat five times.
On the hands
An assistant in strengthening the shoulder girdle and toning the biceps will be the bar on the straight arms. Stand on all fours on the mat, put your palms on the floor, put it under your shoulder. You need to raise your knees, focusing on the supine supports. Straighten your back, put your foot on your shoulder or already. Keep your neck straight, tighten your stomach. Do not bend the lower back, tighten the bottom.
Side
This option forces the oblique joints to function, as the stomach is more involved in this position to support coordination:
- Lie on your side, put your elbows under your shoulders as you exhale, your hands on your thighs, stretch your legs.
- Squeeze your abdomen and buttocks to the maximum, lift your pelvis.
- Stretch the straight line for half a minute.
- Do not bend the lower back, watch the muscle tension.
How long it takes to get the result
The minimum amount of time that shows how much you need to stand depends on the level of your workout. 10-15 seconds is enough for beginners and two, five or 10 minutes for professionals. A superset scheme of different boards exists with alternating exercises to help you develop all muscle groups even more and achieve weight loss results. Classes last 6-7 minutes.
How many times a day to do it
The answer to the question of how many approaches you need to take each day is the feelings of the practitioner. If you have a free minute, you can do the exercise often as needed. The minimum is once a day, the maximum is limited by the stamina of a girl or a man. You can run the program in the morning as a charge, in the afternoon or evening, and take breaks on weekdays. The constant 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 practice:
- intervertebral hernia;
- pinching of the spine, neck, nerves or vertebrae;
- pregnancy;
- postoperative period.