It is interesting for beginner athletes to find out if the 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 cut, the press steel, and the butt elastic and without signs of cellulite. The setup looks simple, but has its own secrets and performance characteristics. It is worth knowing more about them.
What is a board
The most famous weight loss exercise is able to tighten the muscles of the body with regular exercise in just two minutes a day. It is suitable for busy people who do not have time for a full workout, for whom the ideal figure remains an unattainable goal. The trainers compare the efficiency of the trunk with the hourly work in the gym - the performance includes the external and internal muscles of the arms, legs, back, abdomen and spine.
Can you lose weight with exercise
A weight loss plan is considered a universal exercise, involving every muscle of the body, toning and tightening the skin. It works, does not require special equipment for its implementation, is made in minimal time and is easy to find a place to perform. With it it will be possible to lose weight, but with proper technique, combined with cardio and diet.
Does it help to remove the stomach
The press plank is very effective, working on the front, inner hair, transverse press and rectus of the abdomen. Proper regular exercise reduces abdominal volume, tones muscles. The waist becomes thin, the back becomes stronger, a beautiful posture appears, the neck stretches, the line of the shoulders becomes expressive. With a daily rack, body fat is burned.
For the backs
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 training helps to lose weight - it does it and is very effective. A simple type of exercise makes the buttocks elastic, removes cellulite by increasing blood circulation in problem areas. Complex plank with legs up improves the shape of the buttocks, works on deep muscles, which accelerates the process of burning fat.
What the rack gives
The benefits of static weight loss training are invaluable as an exercise that should be performed in just two minutes a day. The body is at rest, but engages the deepest muscles. Here are some options for using the trunk:
- increased metabolism in problem areas;
- tightening the contours of the body;
- increased blood circulation, rapid process of fat breakdown;
- increased flexibility, endurance;
- elastic ass, flat stomach;
- cellulite removal;
- helps to lose weight, get rid of extra pounds;
- increase the relief of the body.
Harm here can be only if done incorrectly - pain in the back, lower back, neck. For the first time after the execution, the deep-lying muscles, which are not used to receiving a load in their normal state, will ache. The massage, the hot bath, the even loads on the whole body help to get rid of them. Improper muscle tension can cause pinching - monitor the accuracy of the trunk to avoid injury.
What muscles work
The exercise is considered non-isolated, not specifically aimed at the abdomen or back. Coaches call it general strengthening, isometric and static (no joint movement). To understand the performance process, you need to know which muscles work:
- Cases - abdominal, dorsal. The posture is focused on the extensor of the spine, rectus and transverse abdominal muscles. The muscle groups of the neck (trapezius) work in it, supporting the posture and supporting the neck during sedentary work.
- Shoulders - statics increase muscle productivity. By keeping the upper body on the elbows, the biceps of the shoulder are involved in the work, which helps the development of the biceps.
- Chest - The chest gets a little strain.
- Press - the main abdominal muscles work.
- Buttocks, thighs, calves - keep the body in a position, preventing it from sagging.
How to do it right
At the very beginning of the exercise you need to learn how to stand properly to lose weight fast. Working with your own weight always leads to weight loss. In practice, the right thing to do is to do the following:
- Lay the carpet, emphasize 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 flat, ideally a straight line between your head and legs.
- Tighten the press, make sure that the middle part does not sag and the butt protrudes upwards.
- Hold for a minute, repeat five times.
For beginners
The weight loss bar for beginners will look difficult, it is difficult. In the beginning, few people can stand 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 mirror wall to see your body in reflection and correct mistakes. For relief, you can try a simple method with bent knees or clenched palms.
A few useful rules when doing the exercise for beginners to get a quick effect:
- do it daily, several times;
- hold in the stand for a few seconds longer each time;
- to strengthen muscles, do push-ups, push-ups, squats and deadlifts;
- in the beginning, focusing not on time, but on the sensations helps - to stay until you have a burning sensation in the stomach to lose weight is guaranteed.
For man
Exercise for men is considered useful, has the following positive effect:
- trains endurance;
- creates relief;
- strengthens legs, thighs, buttocks;
- improves posture, the 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 a traditional elbow or straight arm posture. Knee exercise is only suitable for beginners - it does not give the same effectiveness as the traditional one, which is why it is rarely performed. The most difficult is the side, which must first be done in statics, and then complicated by spreading the legs to the side. For training on the back is suitable option with one elbow support, and the body - with a raised leg.
For women
Hard at first, but easy until you get used to it, women's exercise involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version of outstretched arms, sideways and with abduction of the legs is suitable. There are varieties of the ball and the knees. For women, the training provides:
- strengthening the press - makes the muscles that lie deep are 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 the muscles of the back, the complex strengthens the skeleton;
- develops flexibility, elasticity of the clavicle, shoulder blades (the most inaccessible muscles);
- the side posture stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- strengthens the balance, makes the posture even.
How to make a proper posture
In order for the weight loss exercise to be only beneficial, it is worth understanding the main mistakes of the athletes in the photo who perform it at home:
- relaxation of the abdomen, buttocks, legs - this strains the waist and leads to injuries;
- transfer of weight 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 the 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;
- pull the buttocks, tighten the press, keep the thighs straight without falling down, do not swing the body;
- relax the muscles only after leaving the trunk - all the time while keeping the body in it, they must be tense;
- start with a 10-second run, add five seconds each 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 appointed time quickly - it is not the speed that matters, but the quality.
on the elbows
The classic elbow stand requires a mattress as an additional accessory. Spread it out, preferably in front of a mirror, lie face down, take a deep breath and exhale. With exhalation, bend your elbows at right angles, take the accent in a supine position. Put your elbows under your forearms, stretch your body like a string, lean on your toes. Pull the buttocks, abdomen, thighs, mentally stretch an elongated line from head to toe, hold as long as possible.
Reverse
The back or back plate is considered more difficult. For her, sit on the carpet, straighten your legs. Place your palms on the floor, place them under your shoulders, bend your buttocks and thighs, and lift your body up. With the weight of the performance, transfer the support to the elbows. Hold for a minute, following the horizontal line of the body from shoulders to toes in the mirror. Repeat five times.
On hands
Helper to strengthen the shoulder girdle and tone the biceps will be the 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 by standing on push-ups. Straighten your back, put your feet on your shoulders or already. Keep your neck straight, pull your abdomen inward. Do not bend the lower back, tighten the buttocks.
Lateral
This option forces the oblique muscles to work, as the stomach is more engaged in this position to maintain coordination:
- Lie on one side while exhaling, place your elbow under your shoulder, arm on thigh, stretch your legs.
- Squeeze the abdomen and buttocks as much as possible, lift the pelvis.
- Stretch a straight line, hold for half a minute.
- Do not bend the lower back, watch the muscle tension.
How long does it take to get results
The minimum time that shows how long you need to stay depends on the level of training. 10-15 seconds are suitable 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 train all muscle groups even better and achieve weight loss results. Classes last up to 6-7 minutes.
How many times a day to do
The answer to the question of how many approaches per day you should do 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 as a charge, in the afternoon or evening, to take breaks on weekdays. Constant work on the trunk helps you lose weight faster than a month.
Contraindications
In addition to the obvious benefits, there are contraindications for which you can not do the exercise:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.