It's interesting for beginning athletes to know 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 is enough for gymnastics, leaving the chiseled waist, steel press, and buttocks elastic and free of cellulite symptoms. The rack looks simple, but has its own secrets and performance features. It's 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 in just two minutes a day. It is ideal for busy people who do not have time for a full workout, for which the ideal figure is still an unattainable goal. Trainers compare the efficiency of the rack to an hour's work in the gym - while exercising, it involves the internal and external muscles of the arms, legs, back, abs and spine.
you can lose weight with fitness
Exercise is considered a universal plank for weight loss, involving all muscles of the body, toning and tightening the skin. It works, requires no special equipment to implement, is done in a minimum of time, and is easy to find a place to do it. It will be possible to lose weight with its help, but subject to the right technique, combination with cardio loads and diet.
It helps to remove the stomach
The plank is very effective for the press, which works on the anterior abdominis, internal oblique, diagonal and rectus. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist becomes slender, the back becomes stronger, a beautiful posture is seen, the neck is stretched, the line of the shoulders becomes expressive. With a daily rack, it burns body fat.
For buttocks
The butt stand does not work as effectively: it strengthens the hips, 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 it is very effective. A simple form of exercise makes the buttocks elastic, eliminates cellulite by increasing blood circulation in problem areas. A complex plan and erect legs improves the shape of the buttocks, works on deep muscles, which speeds up the process of burning fat.
What the rack brings
The benefits of static training for weight loss are invaluable as an exercise that 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 the rack:
- increased metabolism in problem areas;
- sharpening the contours of the body;
- increased blood circulation, rapid fat splitting process;
- increased flexibility, durability;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increased physical relief.
Harm here can only be done if done wrong - pain in the back, lower back, neck. For the first time after execution, deep muscles that are not trained to gain weight will be injured in their normal state. Massage, warm bath, uniform loads on the whole body help to get rid of them. Improper muscle tension can cause pinching - check the accuracy of the rack to avoid injury.
What muscles work
The exercise is considered non-solitary, not specifically focused on the abs or back. Trainers call it general, isometric and static strengthening (no joint movement). To understand the execution process, you should know the muscles that work:
- Cases - abdominal, dorsal. The position is focused on the extension of the spine, rectus and transverse abdominal muscles. The muscle groups work on the neck (trapezium) there, helping with posture and supporting the neck during sedentary work.
- Shoulders - static increases in muscle performance. When the upper body is on the elbows, the biceps of the shoulder are involved in the work, which helps the development of the biceps.
- Chest - the chest receives a small load.
- Push - works the main abdominal muscles.
- Massages, thighs, calves - keep the body upright, preventing it from sagging.
How to do it right
At the beginning of the exercise, you should know how to stand properly to lose weight fast. Always working with your own weight leads to losing extra pounds. In practice, the following steps come to do it right:
- Lay down the blanket, emphasize lying down.
- Stretch the body, lean on the elbows and forearms, bending them at right angles. The toes should be feet.
- Keep your back flat, ideally running a straight line between your head and your feet.
- Tighten the press, watch for lack of sagging of the middle section and protrusion of the buttocks up.
- Hold for a minute, repeat five times.
For beginners
The bar for weight loss for beginners will seem difficult, it is 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 to normal. The first time you do this, find a mirror wall to see your body in reflection and correct mistakes. As a relief, you can try a simple method with bent knees or clenched palms.
Some useful rules when doing the exercise for beginners to get a quick effect:
- do it daily, a few times;
- hold each time in the rack for a few seconds longer;
- strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- first, focusing not on time, but on sensations helps - to stand until a burning sensation appears on the stomach to guarantee weight loss.
For the men
Exercise is considered useful for men, it has the following positive effect:
- endurance trains;
- creates relief;
- strengthens the legs, thighs, buttocks;
- improves posture, improves spine condition, relieves osteochondrosis;
- pain relief in the lumbar region;
- great for the drying process to burn excess fat;
- provides balance training;
- heals the whole body.
It is useful for men to make a traditional stand on the elbows or straight hands. Exercise from the knees is only suitable for beginners - it does not give the same efficiency as the traditional one, so it is rarely done. The hardest is the side, which must first be done in static, and then twisted by spreading the legs to the sides. To work out the back, the option is supported by a suitable elbow head, and the body - with a raised leg.
For women
Difficult at first, but easy as you get used to it, exercise for women involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version of outstretched arms, lateral and leg abduction is ideal. There are types on the ball and on the knees. For women, training provides:
- strengthen the press - makes the deeply located muscles, which are responsible for the work of the "cubes";
- reduces back pain - reduces intensity, frequency of sensations due to flexibility and strength of the spine;
- back muscle training, the complex strengthens the skeleton;
- develops flexibility, elasticity of clavicles, shoulder blades (most inaccessible muscles);
- the oblique muscular side stand of the press does not stretch worse than Pilates;
- improves mood;
- strengthens balance, makes posture even.
How to stand properly
In order for exercise for weight loss to be only beneficial, it is worth to discover the biggest mistakes of the athletes in the photo while exercising at home:
- relaxation of the abdomen, buttocks, legs - this puts pressure on the lower back and results in 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 some basic rules that will tell you how to hold the bar to lose weight fast and without harming the body:
- lean on your hands and toes, keep your feet together without spreading, so that your knees are not injured;
- pull the buttocks, tighten the press, keep the hips straight, without falling down, do not swing the body;
- relax the muscles only after leaving the rack - while holding the body in it, it should be tense;
- start with a 10-second run, add five seconds each day and go up to two minutes;
- do not tilt your head too low and do not throw it back up;
- do not try to reach the specified time quickly - it is not the speed that matters, but the quality.
on the angles
The classic elbowstand requires a mat as an optional accessory. Spread it out, preferably in front of a mirror, lie face down, take a deep breath and exhale. To exhale, bend your elbow at right angles, lift the emphasis lying down. Place your elbows under your forearms, stretch your body like a string, lean on your toes. Pull the buttocks, stomach, hips, mentally stretch an elongated line from head to heels, holding on as long as possible.
Reverse
The reverse or reverse plan is considered more difficult. For her, sit on the blanket, straighten your legs. Place your palms on the floor, place them under your shoulders, press your buttocks and hips, and lift your body up. With the intensity of the performance, shift the support to the angles. Hold for a moment, following the horizontal line of the body from the shoulders to the heels in the mirror. Repeat five times.
On hands
An aid to strengthening the shoulder girdle and toning the biceps will be a bar on the straight hands. Stand on the mat on all fours, rest your palms on the floor, place them under your shoulders. You need to raise your knees, standing in an emphasis on push-ups. Straight on your back, place your feet on your shoulders or already. Keep your neck straight, pull your stomach inward. Do not bend your lower back, tighten your buttocks.
lateral
This option forces the obliques to work, because the abdomen is more involved in this position to support coordination:
- Lie on your side, exhaling, place your elbow under your shoulder, hand on your thigh, stretch your legs.
- Squeeze your abs and buttocks to the maximum, raise your pelvis.
- Stretch straight line, hold for half a minute.
- Do not bend your lower back, watch the muscle tension.
How long does it take to get results
The minimum time that shows how much you need to stand depends on the level of training. For beginners, 10-15 seconds, and for professionals, two, five or 10 minutes. There are superset schemes of different types of planks with alternative exercises that help each muscle group work out 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 have to take is the practitioner 's feelings. If he has a minute off, you can do the exercise as often as needed. The minimum is once a day, the maximum is limited by the stamina of a girl or a man. You can do the program in the morning as a charge, in the afternoon or in the evening, take breaks during working days. The continuous performance of the rack helps to lose weight faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications that you can not do the exercise:
- intervertebral hernia;
- injuries of the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.