It is interesting for beginner 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, which will make the waist chiseled, the press steel, and the buttocks elastic and without signs of cellulite. The rack 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 rack with hourly work in the fitness room - when performing, the external and internal muscles of the arms, legs, back, abs and spine are involved.
Can you lose weight with exercise
A universal exercise is considered to be a plank for weight loss, involving every muscle of the body, toning and tightening the skin. It works, it does not require special equipment for its implementation, it is done in a minimum time, and it is easy to find a place to perform it. It will be possible to lose weight with the help of it, but subject to the correct technique, combination with cardio loads and diet.
Does it help to remove the stomach
Very effective is the plank for the press, which works on the anterior, internal oblique, transverse press and rectus abdominis. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist becomes slim, the back becomes stronger, a beautiful posture appears, the neck is stretched, the line of the shoulders becomes expressive. With a daily rack, body fat burns.
For buttocks
The buttocks 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 it and is very effective. A simple type of exercise makes the buttocks elastic, eliminates cellulite by increasing blood circulation in problem areas. A complicated plank with legs up improves the shape of the buttocks, works on deep-lying muscles, which speeds up the process of burning fat.
What does the rack give
Invaluable is the benefits of static training for weight loss as an exercise that needs to be performed for only 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;
- tightening the contours of the body;
- increased blood circulation, rapid process of fat splitting;
- increased flexibility, endurance;
- elastic buttocks, flat stomach;
- getting rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increase in body relief.
Harm here can only be if performed incorrectly - pain in the back, lower back, neck. The first time after execution, deep-lying muscles that are not used to receiving a load in their normal state will hurt. Massage, a hot bath, uniform loads on the whole body help to get rid of them. Improper muscle tension can cause pinching - watch the accuracy of the rack to avoid harm.
What muscles work
The exercise is considered non-isolation, not specifically aimed at the abs or back. Trainers 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 stance is focused on the extensor of the spine, rectus and transverse abdominal muscles. The muscle groups on the neck (trapezium) work in it, which help posture and support the neck during sedentary work.
- Shoulders - static increases muscle performance. When holding the upper part of the body on the elbows, the biceps of the shoulder is involved in the work, which helps to develop the biceps.
- Chest - the chest receives a small load.
- Press - the main abdominal muscles work.
- Buttocks, thighs, calves - hold the body in a stance, preventing it from sagging.
How to do it right
At the very beginning of the exercise, you should familiarize yourself with how to stand correctly in order to lose weight quickly. Working with your own weight always leads to the loss of extra pounds. In practice, doing it right comes down to the following steps:
- Lay the rug, make an emphasis lying down.
- Stretch the body, lean on the elbows and forearms, bending them at a right angle. Feet should be on the toes of the foot.
- Keep your back flat, ideally a straight line between your head and legs.
- Tighten the press, watch for the absence 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. 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, a couple of times;
- each time hold in the rack for a couple of seconds longer;
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- at first, focusing not on time, but on sensations helps - to stand until a burning sensation appears on the stomach in order to lose weight is guaranteed.
For men
An exercise for men is considered useful, it has the following positive effect:
- trains endurance;
- creates relief;
- strengthens the 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 stance on the elbows or straight arms. An exercise from the knees is only suitable for beginners - it does not give the same efficiency as the traditional one, therefore 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 sides. To work out 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 varieties on the ball and on the knees. For women, training gives:
- strengthening the press - makes the muscles that lie deep, are 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 clavicles, shoulder blades (the most inaccessible muscles);
- side stand stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- strengthens balance, makes posture even.
How to do a stance correctly
In order for the exercise for weight loss to be only beneficial, it is worth finding out the main mistakes of athletes in the photo performing it at home:
- relaxation of the 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 tell you how to hold the bar in order to lose weight quickly and without harm to the body:
- lean on your hands and toes, keep your legs together without spreading, so as not to injure your knees;
- pull in 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 - all the while holding the body in it, they should be tense;
- start with a 10-second run, add five seconds every day and go up to two minutes;
- do not tilt your head too low and do not throw it back up;
- do not strive to quickly reach the specified time - it is not the speed that matters, but the quality.
on the elbows
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. With an exhalation, bend your elbows at a right angle, take the emphasis lying down. Place your elbows under your forearms, stretch your body like a string, lean on your toes. Pull in the buttocks, stomach, hips, mentally stretch an elongated line from the head to the heels, hold on as long as possible.
Reverse
The back or reverse plank is considered more difficult. 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. With the severity of the performance, transfer the support to the elbows. Hold for a minute, following the horizontal line of the body from the shoulders to the heels in the mirror. Repeat five times.
On hands
An assistant in strengthening the shoulder girdle and toning the biceps will be the bar on straight arms. Stand on the mat on all fours, rest your palms on the floor, put them under your shoulders. You need to raise your knees, standing in an emphasis for push-ups. Straighten your back, put your legs on your shoulders or already. Keep your neck straight, pull your stomach in. Do not bend your lower back, tighten your buttocks.
Lateral
This option forces the obliques to work, as the stomach is more involved in this position to support coordination:
- Lie on your side, while exhaling, place your elbow under your shoulder, hand on your thigh, stretch your legs.
- Squeeze your abs and buttocks to the maximum, lift your pelvis.
- Stretch a 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 showing how much 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. There are superset schemes of several types of planks with alternating exercises that help to work out 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 a day you need to do will be the sensations of the practitioner. If he has a free minute, you can do the exercise as often as needed. The minimum is once daily, the maximum is limited by the stamina of a girl or a man. You can carry out the program in the morning as a charge, in the afternoon or in the evening, take breaks during working days. The constant performance of the rack helps to lose weight faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications in which you can not do the exercise:
- intervertebral hernia;
- injuries of the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.