It is interesting for novice athletes to know if the plank helps to lose weight and what benefits it provides for 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 chiseled, the press steel and the buttocks elastic and without signs of cellulite. The stand looks simple, but has its own secrets and performance features. It is worth knowing more about them.
What is a plank
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 a full workout, for whom the ideal figure remains an unattainable goal. Trainers compare the effectiveness of the stand with hourly work in the gym - when they perform, the outer and inner muscles of the arms, legs, back, abdomen and spine are involved.
Can you lose weight with exercise
A universal exercise is considered to be a plank for weight loss that involves all the muscles in the body, tones and tightens the skin. It seems that no special equipment is required for its implementation, it is done in a minimum amount of time and it is easy to find a place to carry it out. It will be possible to lose weight using it, but provided the correct technique, combination with cardio loads and diet.
Helps remove stomach
Very effective is the plank for the press, which acts on the anterior, inner oblique, transverse press and rectus abdominis. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist becomes slender, the back becomes stronger, a beautiful posture appears, the neck is stretched, the line of the shoulders becomes expressive. With a daily rack burns body fat.
For buttocks
The bale stand works no less effectively: it strengthens the hips, tightens them and gives tone. With sedentary work, there is no doubt whether this type of training helps to lose weight - it does and is very effective. A simple form of exercise makes the buttocks elastic, removes cellulite by increasing blood circulation in problem areas. An intricate plank with legs upward improves the shape of the buttocks, acts on deep-seated muscles, speeding up the process of burning fat.
What gives the stand
Valuable are the benefits of static training for weight loss as an exercise that only needs to be performed for two minutes a day. The body is at rest, but it engages the deepest muscles. Here are some options for using the stand:
- increased metabolism in problem areas;
- tightening of the contours of the body;
- increased blood circulation, rapid fat breakdown process;
- increased flexibility, endurance;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increased relief of the body.
Damage here can only happen if it is performed incorrectly - pain in the back, lower back, neck. The first time after execution, deep muscles that are not used to receiving a load in normal condition will hurt. Massage, a hot bath, uniform loads on the whole body help to get rid of them. Improper muscle tension can cause squeezing - keep an eye on the accuracy of the stand to avoid injury.
Which muscles work
The exercise is considered non-isolating, not specifically aimed at the abdominal muscles or back. Coaches call it general strengthening, isometric and static (no joint movement). To understand the execution process, you should familiarize yourself with which muscles work:
- Cases - abdominal, dorsal. The position is focused on the extensor of the spine, rectus and transverse abdominal muscles. The muscle groups on the neck (trapezium) work in it and help with the posture and support the neck during sedentary work.
- Shoulders - static increases muscle performance. When you hold the upper body on the elbows, the biceps of the shoulder are involved in the work, which helps to develop the biceps.
- Chest - the chest receives a small load.
- Pressure - the main abdominal muscles work.
- Buttocks, thighs, calves - keep the body in a position so that it does not fall.
How to do it right
Already at the beginning of the exercise, you should familiarize yourself with how to stand properly to lose weight quickly. Working with your own weight always leads to loss of extra pounds. In practice, it comes down to the following steps to do it right:
- Lay the rug, make a weight lying down.
- Stretch the body, lean on the elbows and forearms, bend them at a right angle. The feet should be on the toes of the foot.
- Keep your back flat, ideally a straight line runs between your head and your legs.
- Tighten the press, keeping an eye on the absence of lowering of the middle section and protrusion of the buttocks up.
- Hold for one minute, repeat five times.
For beginners
The bar for weight loss for beginners will seem difficult, it is difficult. To begin with, very few can stand for 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. For relief, try a simple method with bent knees or clasped palms.
A few useful rules when doing the exercise for beginners to get a quick effect:
- do it a few times daily;
- each time held in the rack for a few seconds longer;
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- Initially, it helps to focus not on time, but on sensations - standing until a burning sensation appears on the stomach to lose weight is guaranteed.
For men
An exercise for men is considered useful, it has the following positive effect:
- coach endurance;
- creates relief;
- strengthens legs, thighs, buttocks;
- improves posture, the condition of the spine, relieves osteochondrosis;
- relieves low back pain;
- ideal for the drying process to burn excess fat;
- trains a sense of balance;
- heals the whole body.
It is helpful for men to perform a traditional position on the elbows or straight arms. An exercise from the knees is only suitable for beginners - it does not provide the same efficiency as the traditional one, therefore it is rarely performed. The most difficult is the side, which must first be performed statically, and then complicated by spreading the legs out to the sides. To train the back, the option with support on one elbow is suitable, and the body - with a raised leg.
For women
Difficult at first, but easy as you get used to it, the exercise for women involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version on outstretched arms, lateral and with abduction of the legs is suitable. There are variations on the ball and on the knees. For women, training provides:
- strengthening the press - makes the muscles lying deep responsible for the "cubes" work;
- reduces back pain - reduces the severity, frequency of sensations due to the flexibility and strength of the spine;
- back muscle training, the complex strengthens the skeleton;
- develops flexibility, elasticity of the collarbones, shoulder blades (the most inaccessible muscles);
- side stretch stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- strengthens the balance, makes the attitude the same.
How to make an attitude correctly
In order for the weight loss exercise to be beneficial only, it is worthwhile to find out the most important mistakes of athletes in the picture who perform it at home:
- relaxation of abdomen, buttocks, legs - this strains the lower back and leads to injuries;
- weight transfer to the elbows - as a result, not all muscles are loaded, it will not be possible to lose weight.
There are basic rules that will tell you how to hold the bar to lose weight quickly and without harming your body:
- lean on your hands and toes, keep your legs together without spreading, so as not to injure your knees;
- 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 stand - all the while holding the body in it, they should be tense;
- start with a 10-second run, add five seconds each day and walk up to two minutes;
- do not tilt your head too low and do not throw it up again;
- do not strive to reach the specified time quickly - it is not the speed that matters, but the quality.
on the elbows
The classic elbow stand requires a mat as an optional accessory. Spread it out, preferably in front of a mirror, lie down with the face down, breathe deeply and exhale. With an exhale, bend your elbows at a right angle, taking the weight lying down. Place your elbows under your forearms, stretch your body like a string, lean up on your toes. Pull in buttocks, abdomen, hips, mentally stretch an elongated line from the head to the heels, hold on as long as possible.
Backwards
The rear or inverted plank is considered to be heavier. For her, 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. Transfer the support to the elbows according to the severity of the performance. Hold for a minute, following the body's horizontal line from the shoulders to the heels in the mirror. Repeat five times.
On hands
An assistant to strengthen the shoulder girdle and toning of the biceps will be the bar 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, standing in a weight for push-ups. Straighten your back, put your legs on your shoulders or already. Keeping the neck straight, pull the abdomen in. Do not bend the lower back, tighten the buttocks.
Transverse
This option forces slopes to work as the abdomen is more involved in this position to support coordination:
- Lie on your side while exhaling, place your elbow under your shoulder, hand on thigh, stretch your legs.
- Squeeze your abdominal muscles and buttocks to the maximum, lifting the pelvis.
- Draw a straight line, hold for half a minute.
- Do not bend the lower back, see the muscle tension.
How long does it take to get results
The minimum time that shows how much you have to stand depends on the level of training. For beginners, 10-15 seconds will suffice, and for professionals, two, five or 10 minutes. There are superset schemes of several types of planks with shifting exercises that help train all muscle groups even better and achieve weight loss results. The teaching lasts up to 6-7 minutes.
How many times a day to do
The answer to the question of how many approximations a day you should make will be the practitioner's sensations. If he has a free minute, you can do the exercise as often as necessary. Minimum is once daily, maximum is limited by a girl's or a man's endurance. You can complete the program in the morning for a fee, in the afternoon or in the evening, taking breaks during the working days. The constant performance of the stand helps to lose weight faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications where you can not perform the exercise:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.