It is interesting for beginner athletes to know if plank helps with weight loss and what benefits it offers the body's muscles. Regular exercise has a positive effect on all muscle groups. Two minutes is enough for exercise, toning waist, steel press, elastic buttocks and no signs of cellulite. The stand looks simple, but has its own secrets and operational features. It is worth to know more about them.
What is Plank?
The most famous exercise for weight loss is that it can tone the upper body muscles with regular practice in just two minutes a day. It is suitable for busy people who do not have time for a comprehensive workout, for whom the ideal body remains an unattainable goal. Trainers compare the effectiveness of racks to hours of work in the gym — when done, the outer and inner muscles of the arms, legs, back, abs, and spine are all involved. .
Can you lose weight with exercise?
A popular exercise that is considered a plank move for weight loss, which involves every muscle in the body, toning and toning the skin. It works, no special equipment is needed to do it, it is done in minimal time and it is very easy to find a place to do it. It is possible to lose weight with its help, but it must be done with the correct technique, combined with cardiovascular loading and diet.
Does it help get rid of the stomach?
Very effective is the plank for the press, which works on the anterior, internal oblique, transverse squeezing and rectus abdominis muscles. Regular exercise properly helps to reduce the volume of the abdominal area, toning the muscles. The waist becomes slimmer, the back becomes stronger, a beautiful posture appears, the neck is lengthened, the shoulder line becomes expressive. With daily rack, body fat will be burned.
For the butt
The buttock rack works no less effectively: it strengthens the hips, tones and tones them. With sedentary work, there is no doubt whether this type of training will help with weight loss - it works and is very effective. A simple exercise that makes the glutes elastic, removes cellulite by increasing blood circulation in problem areas. The complex leg-lifting plank helps to improve the shape of the buttocks, acts on the deep-seated muscles, helps to accelerate the fat burning process.
Stand for what
The benefits of static training for weight loss are invaluable as an exercise only needs to be done for two minutes a day. The body is at rest, but it engages the deepest muscles. Here are some options for using a stand:
- increase metabolism in problem areas;
- tighten the contours of the body;
- increased blood circulation, rapid fat breakdown;
- increase endurance, endurance;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increase the relief of the body.
Harm here can only happen if done incorrectly - back pain, low back, neck pain. Initially, after the implementation, the deep muscles are not used to receiving loads in the normal state, they will be sore. Massage, hot bath, uniform load on the whole body will help to get rid of them. Improper muscle tension can cause pinching - watch the price correctly to avoid harm.
Which muscles work?
The exercise is considered non-isolated, and doesn't specifically target the abs or back. Trainers call it general strengthening, isometric, and static (no joint mobility). To understand the execution process, you should familiarize yourself with which muscles work:
- Cases - abdomen, back. The pose focuses on the extension of the spine, rectum, and transverse abdominal muscles. The muscle groups on the neck (trapezium) work in it, helping with posture and supporting the neck during sedentary work.
- Shoulders - static helps to increase the efficiency of muscle work. When holding the upper body with the elbows, the biceps of the shoulders are involved in the effect of helping to develop the biceps.
- Chest - the ribcage receives a small load.
- Press - the main abs work.
- Buttock, thighs, calves - keep the body in a prepared position, preventing the body from sagging.
How to do it right
When you first start exercising, you should get used to the correct way to stand to lose weight quickly. Working with your own weight always leads to additional weight loss. In fact, doing it right involves the following steps:
- Place a rug, creating an accent when lying down.
- Stretch the body, leaning on the elbows and forearms, bending them at a right angle. Right foot on the toes of the foot.
- Keep your back flat, ideally with a straight line between your head and legs.
- Tighten the pressure, taking care not to sag the midsection and the raised buttocks.
- Hold for one minute, repeat five times.
For the beginners
Weight loss barbell exercises for beginners will seem difficult, already difficult. At first, few people can stand longer 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 in reflection and correct the mistakes. To relieve pain, you can try a simple method with knees bent or palms clenched.
A few useful rules when performing exercises for beginners for quick results:
- do it daily, a few times;
- each hold on the shelf longer than a few seconds;
- for muscle strengthening, push-ups, pull-ups, squats and weightlifting;
- At first, not focusing on the time, but focusing on the feeling helps - stand until a burning sensation appears on the stomach for guaranteed weight loss.
For men
An exercise for men is considered useful, it has the following positive effects:
- endurance training;
- create relief;
- strengthen the legs, thighs, buttocks;
- improves posture, condition of the spine, reduces osteonecrosis;
- pain relief in the lumbar region;
- ideal for drying process to burn excess fat;
- training the sense of balance;
- heal the whole body.
It is very helpful for men to do the traditional stance with straight elbows or arms. The knee exercise is only suitable for beginners - it is not as effective as the traditional exercise, so it is rarely done. The hardest part is the side, you have to do it first in a static movement, then the complicated part is to split your legs to the sides. For back training, the option with support on one elbow is suitable, and the body - with one leg raised.
For women
Difficult at first but becomes easy as you get used to it, the exercise for women involves multiple muscle groups at once and strengthens the heart and blood vessels. For the female body, the classic version on the arms outstretched, side and with a tight leg is suitable. There are varieties on the ball and on the knee. For women, training brings:
- strengthens the press - makes the muscles located deep, responsible for "cubic" activities;
- reduce back pain - reduce the severity and frequency of sensations due to the flexibility and strength of the spine;
- training the back muscles, the complex strengthens the skeleton;
- develop flexibility, elasticity of the collarbone, shoulder blades (the most difficult to reach muscles);
- standing side stretch oblique muscles of the press no less Pilates;
- Improve mood;
- Strengthen the balance, make the posture even.
How to do a pose correctly
In order for weight loss training to be beneficial only, it is necessary to find out the main mistakes of the athletes in the photo when doing it at home:
- relax the abdomen, buttocks, legs - this stretches the lower back and leads to injury;
- transfer weight to the elbow - 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 harming the body:
- lean on your hands and toes, keeping your legs apart so you don't injure your knees;
- pull your butt in, tighten your presses, keep your hips straight, don't fall, don't swing your body;
- relax the muscles only after leaving the rack - while keeping the body in it, they should be tense;
- start with a 10 second run, add five seconds per day and up to two minutes;
- do not tilt the head too low and do not lean back;
- Don't strive to quickly reach the allotted time - the problem is not speed but quality.
on the elbow
The classic elbow stand requires a mat as an optional accessory. Spread out, preferably in front of a mirror, lie face down, take a deep breath and exhale. On an exhale, bend your elbows at a right angle, emphasizing lying down. Place elbows under forearms, stretch like strings, tiptoes. Squeeze the buttocks, abs, hips, mentally stretch a line from head to heels, hold for as long as possible.
Reverse
Heads or backs are considered more difficult. For her, sit on the mat, straighten your legs. Place your palms on the floor, under your shoulders, press your buttocks and hips, and lift yourself up. Given the severity of the performance, shift the support to the elbows. Hold for one minute, following the horizontal line of the body from shoulder to heel in the mirror. Repeat five times.
On hand
An assistant in strengthening the shoulders and toning the biceps would be the straight upper arm bar. Stand on the mat on all fours, palms down on the floor, under shoulders. You need to raise your knees, in a push-up position. Straighten your back, resting your feet on your shoulders or already. Keeping your neck straight, pull your stomach in. Without arching your lower back, squeeze your glutes.
Beside
This option forces the muscles to work, as the stomach is more involved in this position to aid coordination:
- Lie on your side, while exhaling, place your elbows under your shoulders, hands on your thighs, and straighten your legs.
- Squeeze your abs and glutes to the maximum, lifting your pelvis up.
- Stretch a straight line, hold for half a minute.
- Without arching your lower back, watch for muscle tension.
How long does it take to get results?
The minimum time shows how much you need to stand depending on the level of training. For a beginner, 10-15 seconds will do, and for a pro, two, five or 10 minutes. There are some super speed programs of several types of boards with interval exercises that help work all muscle groups better and achieve weight loss results. The class lasts up to 6-7 minutes.
How many times a day?
The answer to the question of how many approaches you need to do a day will be felt by the practitioner. If he has a minute to spare, you can exercise as often as needed. The minimum is once per day, the maximum is limited by the stamina of a girl or a man. You can do the program in the morning for a fee, in the afternoon or in the evening, with breaks during workdays. Continuous exercise price helps to lose weight faster during the month.
Contraindications
In addition to the obvious benefits, there are contraindications for which you can not perform the exercise:
- disc herniation;
- trauma to the spine, neck, nerves, or pinched vertebrae;
- pregnancy;
- postoperative period.