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 the gymnastics, which will make the waist chiseled, the steel press, and the 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 people in a hurry who do not have time to do a full workout, for whom the ideal figure remains an unattainable goal. Trainers compare the effectiveness of the rack with hourly work in the gym - when performing, the external and internal muscles of the arms, legs, back, abdominals and spine are involved.
Can you lose weight with exercise
A universal exercise is considered a plank for weight loss, involving all the muscles of the body, toning and tightening the skin. It works, no special equipment is required for its implementation, it is done in a minimum of 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, a combination with cardio loads and a diet.
Does it help to remove the stomach
Very effective is the plank for the press, which works on the anterior, internal oblique, transverse and rectus abdominis press. Regular and proper exercise reduces the volume of the abdomen, tones the muscles. The waist becomes thin, the back strengthens, a beautiful posture appears, the neck stretches, the line of the shoulders becomes expressive. With a daily rack, body fat burns.
For the buttocks
The buttocks rest is no less effective: 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 and is very effective. A simple type of exercise makes the buttocks elastic, eliminates cellulite, increasing blood circulation in problem areas. A complicated plank with raised legs improves the shape of the buttocks, works on deep muscles, which speeds up the fat burning process.
What gives the rack
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 solicits the deepest muscles. Here are some options for using the rack:
- increased metabolism in problem areas;
- tighten the contours of the body;
- increased blood circulation, rapid fat splitting process;
- increased flexibility, endurance;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increased body relief.
Harm here can only be if executed incorrectly - pain in the back, lower back, neck. The first time after running, the deep muscles that are not used to receiving a load in their normal state will be sore. Massages, a warm bath, even loads all over the body help to get rid of it. Improper muscle tension can cause pinching - monitor rack accuracy to avoid damage.
What muscles work
The exercise is considered non-isolated and does not specifically target the abs or the back. Coaches call it general, isometric, and static (no joint movement) strengthening. To understand the running process, you need to familiarize yourself with the muscles that are working:
- Case - abdominal, dorsal. The position is centered on the spinal extensor, rectus and transverse abdominal muscles. The muscle groups in the neck (trapezius) work here, helping with posture and supporting 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.
- Press - the main abdominal muscles work.
- Buttocks, thighs, calves - hold the body in one position, preventing it from sagging.
How to do well
At the very beginning of the exercise, you need to 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, lay the emphasis lying down.
- Stretch the body, lean on the elbows and forearms, bending them at right angles. The feet should be on the toes of the foot.
- Keep your back flat, ideally a straight line between your head and your legs.
- Tighten the press, watch the absence of sagging of the middle part and the protrusion of the buttocks upwards.
- Hold the position for one minute, repeat five times.
For beginners
The weight loss bar for beginners will seem difficult to you, it is difficult. At first, few people can stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and gradually return 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 your knees bent or your palms together.
Some useful rules when exercising for beginners to achieve a quick effect:
- do it daily, a few times;
- each time, hold the rack for a few more seconds;
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- at first, focusing not on time, but on sensations helps - standing until a burning sensation appears in the stomach, so weight loss 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, spinal condition, relieves osteochondrosis;
- relieves pain in the lumbar region;
- ideal for the drying process to burn off excess fat;
- forms a sense of balance;
- heals the whole body.
It is useful for men to perform a traditional position on straight elbows or arms. An exercise from the knees is suitable only for beginners - it does not give the same effectiveness as traditional exercise, therefore it is rarely performed. The most difficult is the side, which must first be done in a static position, and then complicated by spreading your 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, exercise for women engages multiple muscle groups at once and strengthens the heart through blood vessels. For the female body, the classic version on straight arms, lateral and with abduction of the legs is suitable. There are varieties on the ball and on the knees. For women, the training gives:
- strengthening the press - makes the deep muscles responsible for the work of the "cubes";
- reduces back pain - reduces severity, frequency of sensations due to flexibility and strength of the spine;
- training of the back muscles, the complex strengthens the skeleton;
- develops flexibility, elasticity of the collarbones, shoulder blades (the most inaccessible muscles);
- the side stand stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- reinforces the balance, standardizes the posture.
How to do a stand correctly
In order for the weight loss exercise to be only beneficial, it is worth finding out the main mistakes of the athletes in the photo who perform it at home:
- relaxation of the abdomen, buttocks, legs - this strains the lower back and leads to injury;
- 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 them, so as not to hurt your knees;
- tuck the buttocks, squeeze the press, keep the hips straight, without falling, do not swing the body;
- relax the muscles only after leaving the rack - while holding the body there, they should be tense;
- start with a 10-second run, add five seconds each day and work your way up to two minutes;
- do not tilt your head too low and do not throw it back;
- don't strive to quickly reach the specified time - it's not the speed that counts, but the quality.
on the elbows
The classic elbow requires a mat as an optional accessory. Spread it out, preferably in front of a mirror, lie on your stomach, take a deep breath and exhale. With an exhale, bend your elbows at right angles, emphasize in a lying position. Place your elbows under your forearms, stretch your body like a string, lean on your toes. Tuck in the buttocks, stomach, hips, mentally stretch an elongated line from head to heels, hold as long as possible.
Reverse
The back or reverse plank is considered more difficult. For her, sit on the mat, straighten your legs. Place your palms on the floor, place them under your shoulders, squeeze your buttocks and hips together and lift your body. With the severity of the performance, transfer the support to the elbows. Hold the position for one minute following the horizontal line of the body from the shoulders to the heels in the mirror. Repeat five times.
on the hands
An assistant for strengthening the shoulder girdle and toning the biceps will be the barbell on straight arms. Stand on the mat on all fours, put your palms on the floor, place them under your shoulders. You need to raise your knees, emphasizing push-ups. Straighten your back, put your legs on your shoulders or already. Keep your neck straight, tuck in your stomach. Do not bend your lower back, squeeze your buttocks.
Lateral
This option forces the obliques to work, because the belly is more stressed in this position to promote coordination:
- Lie on your side, exhaling, place your elbow under your shoulder, hand on your thigh, stretch your legs.
- Tighten your abs and your buttocks to the maximum, lift your pelvis.
- Stretch a straight line, hold for half a minute.
- Do not bend your lower back, watch muscle tension.
How long does it take to get results
The minimum time indicating how much you have to stand depends on the level of training. For beginners, 10-15 seconds will be enough, and for professionals - 2, 5 or 10 minutes. There are superset regimens of several types of planks with alternating exercises that help work all muscle groups even better and achieve weight loss results. Classes last up to 6-7 minutes.
How many times a day do
The answer to the question of how many approaches per day you should 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 a day, the maximum is limited by the stamina of a girl or a man. You can carry out the program in the morning in 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 advantages, there are contraindications in which you cannot do the exercise:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.