It is interesting for novice athletes to know whether 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, whichThe waist will be chiseled, press steel and buttocks elastic and without signs of cellulite. The rack looks simple, but has its own secrets and performance characteristics. 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 is an unattainable one. The goal remains. Trainers compare the effectiveness of the rack to hourly work in a fitness room - when performing, the external and internal muscles of the arms, legs, back, abdomen and spine are involved.
can you lose weight with exercise
A universal exercise is considered a plank for weight loss, which involves every muscle in the body, toning and tightening the skin. It works, its implementation does not require any special equipment, It is performed in the shortest possible time, and it is easy to find a place to do it. With its help it will be possible to lose weight, but subject to the correct technique, combination with cardio load and diet.
does it help with stomach upset
The plank is very effective for the press, which works on the anterior, internal obliques, transverse press and rectus abdominis. Proper regular exercise reduces abdominal volume, tones the muscles. Waist becomes thinner, back gets strongerGoes, a beautiful posture appears, the neck is stretched, the line of the shoulders becomes expressive. With the daily rack, body fat burns.
for buttocks
The buttock stand works no less effectively: it strengthens the hips, tightens them, tones. With sedentary work, there is no doubt whether this type of training helps to lose weight -It does and is very effective. A simple type of exercise makes the buttocks elastic, eliminating cellulite by increasing blood circulation to problem areas. A complex plank improves the shape of the buttocks by elevating the legs, deeply lying muscles. It acts on the body, which accelerates the process of burning fat.
what does the rack give
The benefits of static training for weight loss as an exercise that only needs to be done two minutes a day are invaluable. The body is at rest, but it engages the deepest muscles. Here's some how to use the rackThe options are given:
- increased metabolism in problem areas;
- tightening the contours of the body;
- increased blood circulation, rapid process of fat splitting;
- increased flexibility, stamina;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- Increase the relief of the body.
Here damage can occur only if done incorrectly - pain in the back, lower back, neck. For the first time after the execution, the deeply lying muscles that are not used to receiving the load in their normal state will hurt. Massage, hot bath, uniform load on the whole body help to get rid of them. Improper muscle tension can cause pinching - watch the accuracy of the rack to avoid damage.
which muscles work
The exercise is considered non-isolation, not specifically aimed at the abdominals or back. Trainers call it general strengthening, isometric, and static (no joint movement). To understand the execution process, you should familiarize yourself withWhich muscles work?
- Cases - abdominal, dorsal. The stance focuses on the extensors of the spine, rectus and transverse abdominal muscles. The muscle groups on the neck (trapezium) work in this, helping with posture and supporting the neck during sedentary work.
- Shoulder - Increases the performance of static muscles. The biceps of the shoulder are involved in the work while keeping the upper body on the elbow, which helps to develop the biceps.
- Chest - The chest receives a small load.
- Press - works the main muscles of the abdomen.
- Buttocks, thighs, calves - keep the body in one position, preventing it from sagging.
how to do it right
At the beginning of the exercise, you should get acquainted with how to stand up in order to quickly lose weight. Working out with your own weight always leads to the loss of extra pounds. In practice, doing it correctlyComes in the following steps:
- Lay the rug, insist on lying down.
- Stretch the body, bend at the elbows and forearms, bending them at right angles. Feet should be on the toes.
- Keep your back flat, ideally a straight line running between your head and feet.
- Tighten the press, do not look at the sagging of the middle section and the buttocks upward.
- Hold for a minute, repeat five times.
for beginners
Weight loss for beginners will find the bar difficult, it is difficult. At first, some people can stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and slowly-Gradually normalize the timing. The first time you do this, find a mirror wall to look at your body in reflection and correct the mistakes. For relief, you can do a simple method with bent knees or clenched palmsCan try.
Some useful rules when performing exercises for beginners in order to achieve the desired effect:
- Do this daily, a couple of times;
- Pause in the rack for a few seconds each time;
- To strengthen the muscles, do push-ups, pull-ups, squats and deadlifts;
- Firstly, not on time, but by focusing on the sensations helps - to lose weight is guaranteed to stand until a burning sensation appears on the stomach.
for men
An exercise for men is considered useful, it has the following positive effects:
- train endurance;
- produces relief;
- strengthens the legs, thighs, buttocks;
- improves posture, conditions the spine, relieves osteochondrosis;
- relieves pain in the lumbar region;
- Ideal for drying process to burn excess fat;
- trains the sense of balance;
- Heals the whole body.
It is useful for men to perform a traditional stance on the elbows or straight arms. The kneeling exercise is suitable only for beginners - it does not give the same efficiency as the traditional one, so it is rarely performed. The most difficult is the side, whichThe first should be done in statics, and then complicated by spreading the legs to the sides. To work out the back, the option with support on one elbow is suitable, and the body - with a raised leg.
For ladies
Difficult at first, but as you get used to it, exercises for women involve several muscle groups at once and blood vessels to strengthen the heart. For the female body, stretched arms, sides and legsSuitable classic version with abduction. There are varieties on the ball and on the knees. For women, gives training:
- strengthening the press - makes the deep-lying muscles 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;
- muscle training of the back, strengthens the complex skeleton;
- develops flexibility, elasticity of the clavicle, scapula (the most inaccessible muscles);
- The side stand stretches the oblique muscles of the press no worse than Pilates;
- mood improvement;
- Strengthens the balance, also makes the posture.
how to do stance correctly
In order for exercises for weight loss to be only beneficial, it is worth finding out in the photo the main mistakes of athletes performing at home:
- relaxation of the abdomen, buttocks, legs - this leads to straining of the lower back and leads to bruising;
- Transfer of 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 the bar to lose weight faster and without harm to the body:
- Lean on your hands and toes, put your legs together without spreading, so as not to hurt your knees;
- pull in the buttocks, tighten the press, keep the hips straight, without falling down, do not move the body;
- relax the muscles only after leaving the rack - they should remain in tension, keeping the body in it;
- Start with a 10-second run, add five seconds each day and go up to two minutes;
- Do not tilt your head too low or throw it back up;
- Do not try to reach the specified time early - it is not speed, but quality.
at the elbows
The classic elbowstand requires a mat as an optional accessory. Spread it, preferably in front of a mirror, lie face down, take a deep breath and exhale. As you exhale, bend your elbows at a right angle, Emphasize lying down. Place your elbows under your forearms, stretch your body like a string, bend over your toes. Pull in buttocks, abs, hips, mentally draw a long line from head to heels, Hold on for as long as possible.
keel over
The back or reverse plank is considered more difficult. For that, 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. With the severity of the performance, transfer the support to the elbows. Pause for one minute, following the horizontal line of the body from the shoulders to the heels in the mirror. Repeat five times.
in hand
A straight arm bar will help strengthen the shoulder girdle and tone the biceps. Stand on the mat on all sides, rest your palms on the floor, placing them under your shoulders. The push-ups emphasize you need to keep your arms straight. Knees need to be raised. Straighten your back, put your feet on your shoulders or already. Keep your neck straight, draw your stomach in. Do not arch your lower back, your buttocksTighten it.
side
This option forces the obliques to work, as the abs are more involved to support coordination in this position:
- Lie on your side, while exhaling, put your elbow under your shoulder, place your hand on your thigh, spread your legs.
- Squeeze your abdomen and buttocks to the maximum, lifting your pelvis.
- Draw a straight line, hold for half a minute.
- Do not bend your lower back, look for muscle tension.
How long does it take to get results
The minimum amount of time you need to stand depends on the level of training. For beginners, 10-15 seconds will do, and for professionals, two, five or 10 minutes. A variety of exercises with optional exercises. Planks are superset schemes that help to work out all muscle groups even better and achieve weight loss results. Classes last 6-7 minutes.
how many times a day to do
The answer to the question of how many approaches you have to do in a day will be the practitioner's sensitivities. If he has free time, you can exercise as often as necessary. The minimum is once daily, maximum one girl or manYou can do the program as a charge in the morning, in the afternoon or in the evening, taking breaks during working days. Continuous performance of the rack helps to lose weight faster than in a monthIs.
Difference
In addition to the obvious benefits, there are contraindications in which you can not exercise:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.