It is very interesting for novice athletes to know if planks help with weight loss and how they benefit the muscles of the body. Regular exercise has a positive effect on all muscle groups. Two minutes is enough for gymnastics, which will leave a chiseled waist, steel press, and elastic buttocks and no signs of cellulite. This shelf looks simple, but it has its own secrets and performance features. Need to know 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 full-fledged exercise, for whom the ideal figure remains an unattainable goal. Trainers compare the effectiveness of racks to hourly work in the fitness room - when performing, the external and internal muscles of the arms, legs, back, abdomen and spine are involved.
Can you lose weight with exercise?
Universal exercise is considered a plank for weight loss, engages every muscle of the body, tightens and tightens the skin. It works, no special equipment is required to do it, it is done in no time, and it is easy to find a place to do it. It is possible to lose weight with the help of it, but with the correct technique, in combination with cardio and diet loads.
Does it help to get rid of the stomach?
Very effective are the planks for the press, which act on the anterior, internal oblique, transverse press and rectus abdominis. Proper regular exercise reduces the volume of the stomach, tightens the muscles. The waist becomes slender, the back becomes stronger, a beautiful posture emerges, the neck is stretched, the shoulder line becomes expressive. With daily rack, body fat is burned.
For ass
The buttocks stand works no less effectively: strengthens the hips, tightens them and tone them. With sedentary work, there is no doubt whether this type of training helps with weight loss - it works and is very effective. Simple types of exercises make the buttocks elastic, get rid of cellulite by increasing blood circulation in problem areas. Complex planks with legs up improve the shape of the buttocks, work on the deep muscles, which accelerates the fat burning process.
What does the shelf provide?
Invaluable are the benefits of static exercise for weight loss as an exercise that needs to be done only two minutes a day. The body is at rest, but involves the deepest muscles. Here are some options for using shelving:
- increased metabolism in problem areas;
- tighten the contours of the body;
- increased blood circulation, rapid fat breakdown processes;
- increased flexibility, durability;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increased body relief.
The danger here can only be if it is done incorrectly - pain in the back, lower back, neck. The first time after execution, the deep muscles that are not used to receiving the load under normal circumstances will feel sore. Massages, hot baths, uniform weights throughout the body help to get rid of them. Improper muscle tension can cause pinching - pay attention to the accuracy of the rack to avoid danger.
What muscles work?
This exercise is considered non-isolation, not specifically aimed at the abs or back. Trainers call this general, isometric and static (no joint movement) strengthening. To understand the process of execution, you should familiarize yourself with which muscles work:
- Case - stomach, back. This stance focuses on the spinal extensors, rectus and transverse abdominal muscles. The muscle group in the neck (trapezium) acts on it, helping with posture and supporting the neck during sedentary work.
- Shoulders - static improves muscle performance. When holding the upper body at the elbows, the biceps of the shoulders are involved in the work, which helps to develop the biceps.
- Chest - chest receives a small load.
- Press - the main abdominal muscles work.
- Buttocks, thighs, calves - hold the body in a standing position, preventing it from sagging.
How to do it right?
At the beginning of the exercise, you should familiarize yourself with the correct way of standing to lose weight fast. Working with your own body weight always leads to the loss of extra pounds. In practice, getting it right boils down to the following steps:
- Lay down the rug, emphasizing lying down.
- Stretch the body, leaning on the elbows and forearms, bending at a right angle. Feet should be at the tip of the foot.
- Keep your back flat, ideally a straight line running between your head and legs.
- Tighten the press, noting the absence of sagging of the middle and protrusion of the buttocks up.
- Hold for one minute, repeat five times.
For beginners
The bar for losing weight for beginners will seem difficult, difficult. At first, few people could stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and gradually bring the time to normal. The first time you do this, find a wall of mirrors to see your body in reflection and correct any mistakes. To relieve it, you can try a simple method with bent knees or clenched palms.
Some useful rules when doing exercises for beginners to get a quick effect:
- do it every day, several times;
- each time hold on the shelf for a few seconds longer;
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- at first, focus not on timing, but on the sensation of helping - to stand until a burning sensation appears in the stomach for guaranteed weight loss.
For men
Exercise for men is considered useful, it has the following positive effects:
- exercise endurance;
- create relief;
- strengthens legs, thighs, buttocks;
- improves posture, condition of the spine, relieves osteochondrosis;
- reduce pain in the lumbar region;
- ideal for drying processes to burn excess fat;
- train a sense of balance;
- heal the whole body.
It is useful for men to perform the traditional stance with the elbows or arms straight. Exercises from the knee are suitable only for beginners - they do not provide the same efficiency as traditional ones, therefore they are rarely performed. The most difficult are the sides, which must first be done in statics, and then complicated by stretching the legs to the sides. For training the back, options with a support on one elbow are suitable, and the body - with raised legs.
For woman
Difficult at first, but easy as you get used to it, exercises for women engage several muscle groups at once and strengthen the heart with blood vessels. For the female body, the classic version on outstretched, lateral arms and with leg abduction is suitable. There are variations on the ball and the knee. For women, training provides:
- strengthens the press - makes the muscles that lie deep, responsible for the work of the "cubes";
- reduces back pain - reduces the severity, frequency of sensations due to the flexibility and strength of the spine;
- training of the back muscles, the complex strengthens the skeleton;
- develop flexibility, elasticity of the clavicle, shoulder blades (the most inaccessible muscles);
- side stands stretch the muscles of the oblique press no worse than Pilates;
- improve mood;
- strengthen balance, make the posture even.
How to do the right attitude
So that exercises for weight loss are only useful, it is worth finding out the main mistakes of athletes in the photo doing them at home:
- relaxation of the abdomen, buttocks, legs - this strains the lower back and causes injuries;
- transfer of weight to the elbows - 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 harm to the body:
- leaning on your hands and feet, keep your legs apart, 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 - while holding the body in them, they should be tensed;
- start with a 10-second run, add five seconds each day and work your way up to two minutes;
- don't tilt your head too low and don't throw it back;
- don't try to get to the allotted time right away - it's not the speed that matters, but the quality.
on the elbow
Classic elbows require mats as an optional accessory. Spread, preferably in front of a mirror, lie on your stomach, take a deep breath and exhale. With an exhalation, bend your elbows at a right angle, taking the emphasis lying down. Place your elbows under your forearms, stretch like a rope, resting on your toes. Pull in the buttocks, stomach, hips, mentally stretch the line extending from the head to the heels, holding it as long as possible.
Come back
Back or back planks are considered more difficult. For him, sit on the rug, straighten your legs. Place your palms on the floor, place them under your shoulders, squeeze your buttocks and hips, and lift your body up. With the weight of the performance, the support transfers to the elbow. Hold for one minute, following the horizontal line of the body from shoulder to heel in the mirror. Repeat five times.
in hand
An assistant in strengthening the shoulder girdle and tightening the biceps will be a bar on straight arms. Stand on the mat on all fours, place your palms on the floor, placing them under your shoulders. You need to raise your knees, standing with an emphasis on push-ups. Straighten your back, put your feet on your shoulders or already. Keeping your neck straight, pull your stomach in. Do not bend the lower back, tighten the buttocks.
lateral
This option forces the obliques to work, as the abdomen is more involved in this position to support coordination:
- Lying on your side, while exhaling, put your elbows under your shoulders, hands on your thighs, stretch your legs.
- Squeeze your abs and buttocks to the maximum, lift your pelvis.
- Stretch in a straight line, hold for half a minute.
- Do not bend the lower back, pay attention to muscle tension.
How long to get results
The minimum time that shows how much you have to stand depends on your level of training. For beginners, 10-15 seconds is enough, and for professionals, two, five or 10 minutes. There are superset schemes of several types of planks with alternating exercises that help to train all muscle groups better and achieve weight loss results. Classes last up to 6-7 minutes.
How many times a day should be done
The answer to the question of how many approaches in a day you need to do will be a practitioner sensation. If he has free time, you can do the exercises as often as needed. The minimum is once a day, the maximum is limited by the stamina of a girl or boy. You can carry out the program in the morning as a charge, in the afternoon or evening, rest on weekdays. The constant performance of the rack helps to lose weight faster than a month.
Contraindications
In addition to the obvious benefits, there are contraindications in which you can not perform the exercise:
- intervertebral hernia;
- spinal, neck, pinched nerves or spinal cord injuries;
- pregnancy;
- postoperative period.