For novice athletes it is interesting to see if a plank helps us 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 stretch, press steel and buttocks elastic and without signs of cellulite. The shelf looks simple, but has its own secrets and performance characteristics. It's worth knowing more about them.
What a plank
The most famous exercise for weight loss can tighten the muscles of the body with regular performance in just two minutes a day. Suitable for busy people who do not have time for a full workout, for whom the ideal figure remains an unattainable goal. Trainers compare the effectiveness of the rack to the hourly work in the fitness room - the performance involves the external and internal muscles of the arms, legs, back, abdomen and spine.
You can lose weight with exercise
A universal exercise is considered to be a weight loss plank that covers all the muscles of the body, tones and tightens the skin. It works, it does not require special equipment, it is done in a minimum of time and it is easy to find a place to perform it. With its help it will be possible to lose weight, but with the right equipment, along with cardio workouts and diet.
Helps to remove the stomach
A plank for the press is very effective, working on the front, inner oblique, transverse press and the right part of the abdomen. Proper regular 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 stretched, the shoulder line becomes expressive. With daily shelves, body fat is burned.
For the buttocks
The buttock stand works no less effectively: it strengthens the thighs, tightens them and gives tone. With sedentary work, there is no doubt that this type of exercise helps to lose weight - it does it and is very effective. A simple type of exercise makes the buttocks elastic, eliminates cellulite by increasing blood circulation to problem areas. The complex plank with raised legs improves the shape of the buttocks, works on deep-lying muscles, which accelerates the process of burning fat.
What gives the shelf
The benefits of static exercise for weight loss are invaluable as an exercise that should be performed for just two minutes a day. The body is at rest, but it unites the deepest muscles. Here are some options for using a shelf:
- Increased metabolism in problem areas;
- Tightening body contours;
- Increased blood circulation, rapid process of fat breakdown;
- Increased flexibility, endurance;
- Elastic buttocks, flat abdomen;
- Get rid of cellulite;
- Promotes weight loss, getting rid of extra pounds;
- Increase body relief.
The damage here can only be in case of improper performance - pain in the back, lower back, neck. For the first time since execution, deeply sore muscles that are not accustomed to receiving loads in a normal position ache. Massage, hot bath, uniform loads on the whole body help to get rid of them. Improper muscle tension can cause stretching - watch the rack for accuracy to avoid damage.
What muscles work
The exercise is considered non-isolated, not specifically aimed at the abdomen or back. Trainers call it general reinforcement, isometric and static (without joint movement). To understand the performance process, you need to know which muscles are working:
- Cases - abdominal, dorsal. The position focuses on the extensor muscles of the spine, rectum, and abdomen. The neck muscle groups (trapezius) work in it, which promotes posture and supports the neck while sitting.
- Shoulders - Static growth of muscle work. When pressing on the elbows of the upper body, the shoulder biceps is involved in the work, which promotes the development of the biceps.
- Chest - The chest receives a small load.
- Press - Works the core muscles of the abdomen.
- Buttocks, hips, calves - catch the body by pressing, avoid it.
How to do it right
You need to learn how to stand properly at the beginning of the workout in order to lose weight quickly. Working with your own weight always leads to losing extra pounds. In practice, doing this properly comes in the following stages:
- Lay the carpet, focus on the bed.
- Stretch the body, lean on the elbows and forearms, bend them at right angles. The feet should be on the toes.
- Keep your back flat, ideally a straight line running between your head and legs.
- Tighten the press, observing the absence of inclination of the middle section and the protrusion of the buttocks to the top.
- Pause for one minute, repeat five times.
For starters
For beginners the weight loss bar will seem difficult, it's hard. At first, few people can stand for more than half a minute. For starters it is recommended 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 mistakes. For relaxation you can try a simple method with bent knees or tied wrists.
Here are some helpful tips for beginners to get a quick effect when exercising:
- Do it daily, several times;
- Hold each other on the shelf for a few more seconds;
- To strengthen the muscles, do lifts, lifts, sit-ups, and dead lifts;
- Focusing on the sensations, not the time at first, helps - standing up until the burning sensation appears on the abdomen to guarantee weight loss.
For men
Considered beneficial for men to exercise, 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 burning excess fat during drying;
- Trains a sense of balance;
- Heals the whole body.
It is beneficial for men to perform traditional standing on the elbows or directly on the arms. Knee exercise is only suitable for beginners - it does not give the same effectiveness as traditional, so it rarely ends. It is the most difficult side, which must first be done statically, and then complicated by spreading the sides of the legs. For the treatment of the spine, it is suitable to have a support option on one elbow, and the body - with a raised leg.
Ქ For's
At first difficult but easy to get used to, for women the exercise involves several muscle groups at once and strengthens the heart with blood vessels. Suitable for a woman's body is the classic version with outstretched arms, sides and legs. There are varieties on the ball and knees. Training for women provides:
- Strengthen the press - makes the muscles that lie deep responsible for the work of the "cubes";
- Reduces back pain - reduces the severity of sensations, frequency due to the flexibility and strength of the spine;
- In spinal muscle training, the complex strengthens the skeleton;
- Develops flexibility, elasticity of the wrists, shoulder blades (most inaccessible muscles);
- Standing sideways stretches the oblique muscles of the press worse than Pilates;
- Improves mood;
- Strengthens balance, corrects posture.
How to do the position correctly
In order for weight loss training to be only profitable, it is worth figuring out the major mistakes athletes make in the photo they perform at home:
- Relaxation of the abdomen, buttocks, legs - this stretches the back and causes injuries;
- Weight transfer to the elbows - as a result, not all muscles are loaded, weight loss will be impossible.
There are basic rules that will tell you how to catch the bar to lose weight quickly and without harm to the body:
- Lean on your hands and fingers, connect your legs without stretching so as not to injure your knees;
- Squeeze the buttocks, stretch the press, keep the thighs straight, without falling, do not turn the body;
- Relax the muscles only after coming off the shelf - they should be tense while the whole body is in it;
- Start with a 10-second jog, add five seconds every day, and increase to two minutes;
- Do not tilt your head too low and do not throw it back;
- Do not try to reach the specified time quickly - it is not the speed that matters, but the quality.
On the elbows
A classic elbow pad requires a rug as an optional accessory. Spread it, preferably in front of a mirror, start face down, take a deep breath and exhale. Exhale, bend your elbows at right angles, focus on lying down. Place the elbows under the forearms, stretch the body like strings, lean on the fingers. Squeeze the buttocks, abdomen, thighs, mentally draw an elongated line from the head to the heels, hold as long as possible.
Uku
The back or reverse plank is considered more difficult. Sit on the carpet for him, straighten your legs. Place your hands on the floor, place them under your shoulders, grasp your buttocks and thighs, and lift your body up. With the severity of the performance, drag the support to the elbows. Pause for a minute, following the horizontal line of the body from the shoulders to the heels in the mirror. Repeat five times.
On the hands
A shoulder girdle strengthening and biceps tonic assistant will be a strip on the right arms. Stand on the carpet on all fours, put your hands on the floor, put them under your shoulders. You need to raise your knees, focusing on push-ups. Straighten your back, put your feet on your shoulders or already. Keep the neck straight, pull the abdomen inward. Do not bend the lower back, tighten the buttocks.
Lateral
This option forces the oblique to work as the abdomen is more involved in this position to support coordination:
- Lie on your side, place your elbow under your shoulder while exhaling, put your hand on your thigh, stretch your legs.
- As much as possible, tighten the abdomen and buttocks, lift the pelvis.
- Stretch in a straight line, stopping for half a minute.
- Do not bend the lower back, watch for muscle tension.
How long does it take to get the result
The minimum time that shows how much you need to stand depends on the level of exercise. 10-15 seconds for beginners and two, five or 10 minutes for professionals. There are several types of planks in the gym that help you work out all the muscle groups and get weight loss results. Lessons last 6-7 minutes.
How many times a day should we do it
The answer to the question of how many approaches you need to do per day will be the practitioner's feelings. If he has free minutes, you can do the exercise as many times as needed. The minimum is once a day, the maximum is limited to the endurance of a girl or a man. The program can be implemented in the form of recharging in the morning, in the afternoon or in the evening, with a break on weekdays. Constant performance of the rack promotes weight loss faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications in which you can not exercise:
- Intervertebral hernia;
- Injuries to the spine, neck, stretched nerves or spine;
- Pregnancy;
- Postoperative period.