Probably everyone knows about the plank exercise now. Not so long ago, all fitness instructors started talking about it, plans and tables for the implementation of the "bar" for each day appeared on the Internet and social networks. Let's find out how to do it right? How to schedule classes and what are the realresults can be achieved with this.
Most people have the misconception that by making a plank for a month, you can achieve the perfect figure. Let's see what can really be achieved by doing this, no doubt, useful exercise. But we warn you immediately - the article is purely exploratory. This is not a call to action. Only a specialist can tell you how to lose weight properly and what methods to use for this.
Plank for weight loss - the best exercises for the whole body
The bar is an isometric exercise that puts a static, forceful load on the muscles of the abdomen and body. The press, the area between the shoulders and the waist, the forearms, the thighs and the buttocks are involved in its implementation. It is presented in various variants for complexity of performance, suitable for both beginners in sports and professional athletes.
Plank works well as part of a complex, along with other exercises for problem areas. Before that, you definitely need to do a little warm-up, and then - stretching.
What is a board?
Plank is an exercise that strengthens the straight and oblique abdominal muscles. It has several different options that differ in the complexity of implementation and the area that works in the process.
Exercise is quite popular in the fitness industry. It is part of various complex, functional workouts. Its varieties are found in yoga classes, Pilates.
Types of boards
- classic - on straight hands;
- classic - on the elbows;
- lateral;
- with a twist;
- with push-ups;
- with outstretched arms or legs.
There are many options for implementation. New ideas are constantly emerging that complicate the classic version. But for those who are losing weight, something else is important - is it possible to get rid of excess weight in this way, whether such an exercise will help eliminate the stomach and sides.
Does it help to lose weight
Plank is a good strength exercise that works the abdominal muscles. It works effectively, helps strengthen them. But for weight loss it is not important, but calorie deficit: you need to spend more than you eat.
To burn an impressive amount of calories, you need to hold the bar all day! Therefore, it is not worth hoping that she will burn the weight gained over the years.
But the bar can, should even become part of a set of exercises combined with proper nutrition, as well as complex group psychotherapy to correct eating habits.
Benefits of the board
Plank is a good functional exercise that does not require special equipment, sportswear or a lot of space. Almost anyone can do it. In addition, it has a number of other advantages:
- the minimum completion time;
- no need to go to the gym, you can do it at home;
- can be done even after a meal, there is no need to eat certain foods before and after a workout;
- there are a small number of contraindications;
- improves general well-being, coordination of movements.
Exercise is suitable for strengthening muscles, but it will not be possible to lose weight with it.
Contraindications
You need to listen to your feelings during the exercise. If you feel discomfort somewhere, such as joint or muscle pain, you should stop immediately, wait until your physical condition is completely stabilized. If the pain persists, you should consult a specialist, it may be pinching or sprains.
In addition, it is forbidden to run the tape in such cases:
- spinal injuries, displacement of the intervertebral discs, hernia;
- high blood pressure;
- diseases of the cardiovascular system;
- postoperative period;
- during colds or flu, with acute inflammatory diseases.
Be especially careful when performing the exercise you need to be girls during menstruation. Tension in the abdominal muscles can cause cramps, pain or increased bleeding. It is also not recommended to perform a plank for pregnant women or women who have recently given birth.
Efficiency
As already mentioned, plank is a type of exercise that helps strengthen the muscles of the body. Proper, regular exercise will help you tighten your torso, make it more prominent. The effectiveness, the results are largely determined by the following factors:
- regularity: you should perform the tape at least three times a week;
- number of approaches: it is better to do a complete workout that combines different types of belts;
- proper implementation, strict adherence to technology;
- proper nutrition, healthy sleep, daily routine, correction of eating habits - without this the tape will not give any results.
If you do the plank regularly for at least 30 days, you will notice the first results. Usually the condition of the skin changes: it becomes smoother, toned, which creates a general impression of weight loss.
How long to make a board
The optimal time is chosen individually. For an unprepared person, 10 seconds will be enough, when the athlete can last up to 10 minutes. What happens to the body with increasing time:
- During the first 20-30 seconds there is a feeling of tension, which increases with each passing second. At the same time, the blood circulation in the work areas increases, oxygen is actively supplied. For all this, the body consumes about 5 calories. For beginners, this will be enough.
- After a minute there is a feeling of warmth, slight trembling. Muscles seem to be "clogged", they have become thick, stony. Usually at this stage people give up because they do not want to tolerate discomfort or pain at all.
- After three minutes, the "second wind" opens. The pain, discomfort subsides a little, the body gets used to the load. At this stage it is better to stop and start again - so training will be more effective.
- It is not recommended to hold the barbell for more than 10 minutes - this is fraught with destruction of muscle fibers.
Most fitness instructors believe that it is better to do several repetitions of 30 seconds than to defend 3-4 minutes at a time. So the body does not have time to get used to the load, to adapt. Each new approach for him is a new test, which will be more and more difficult to deal with.
Regularity of classes
Classes should be regular. It is best to take a few minutes at the end of the morning barbell gymnastics, when the body is already warm, ready for exercise.
If you can't immediately complete the number of approaches required by the program, you can divide the lesson into two parts: do one with exercises, the other 2-3 hours after dinner, just before bedtime. If an evening workout is also planned, it is better to include the bar.
If there is no progress with regular classes, you should pay attention to the following points:
- intensity of the load: if the body is accustomed to regular exercise, you can not only increase the time, but try the harder version and thus control the process;
- wrong technique. In the next paragraph of the article we will look at the correct sequence, the typical mistakes of beginners.
The main thing you need to understand is that it is not so much the quantity that matters, but the quality of the training.
How to do it right
The technique of implementation is as follows:
- legs shoulder-width apart;
- the elbows are strictly below the shoulder joints;
- the gaze is directed downwards to the fingers, the neck is straight;
- the abdomen is retracted, there is no deviation in the lower back;
- legs, abdominal muscles and arms are tense.
The name of the exercise describes the technique: the torso should be stretched in a straight line - the barbell. There should be no folds anywhere.
The technique of execution at first glance seems simple. However, mistakes do happen, especially for beginners. The most common are the following:
- The pelvis is above the head. In this position, the load is redistributed, transferred to the muscles of the arms and forearms. At the same time there is discomfort in the shoulder joints.
- Deviation in the neck, raising the head. When performing the tape, you need to look down at your fingers. When you move your gaze forward, a deviation is formed in the neck, the load on the cervical vertebrae increases. This is especially dangerous for people suffering from osteochondrosis.
- The elbows are placed too wide. It is not easy to maintain balance in such a state. The load on the muscles of the back, shoulder joints and elbows increases. All this can lead to injury.
- Deviation in the lower back. When performing the exercise it is necessary to monitor the position of the body. It must be straight, like a board, like a string. Otherwise, lower back pain may occur.
If the board is made incorrectly, you can't hurt yourself. Therefore, you should not chase after increasing the time, it is better to hold for ten seconds, but correctly.
For beginners
For beginners, only 4-5 minutes of training per day are enough. This time is enough to get used to the load, to prepare for other, more difficult exercises.
Beginners can use the following program:
> zxtable border = "1" cellpadding = "0" >If after one round there is still strength, you can repeat it about 2-3 times. This workout can be done in the morning and evening.
The main thing is to build a habit, to do the exercises regularly.
For man
The program for men is a little more difficult than for beginners and women. It involves the use of several types of plates in one complex with maximum study of the muscles of the body. The stronger sex are usually able to hold the desired position longer due to the natural characteristics of the body, strong arms and back.
The men's program may include the following types of straps:
- classic;
- lateral;
- with alternating raising of arms and legs;
- with weights.
A separate version of the tape for each approach. The duration of one approach is from 45 to 60 seconds. Men can perform about 3-5 rounds in one workout.
For women
So it is biologically set that overweight in women accumulates mainly in the abdomen and hips. Therefore, the fairer sex has a huge number of complexes, lack of self-confidence and their beauty. In their desire to rectify the situation, they undergo strict diets and torture the body with intense training.
But you can actually lose weight without serious dietary restrictions. It is worth changing your habits, being overweight will go away on its own. But old, harmful professions must be replaced by new, healthy ones. As an option - regular training, including barbell.
The program for women can look like this:
- approach one - a classic plank of straight arms or elbows;
- second approach - lateral (from the left hand);
- third approach - lateral (from the right hand);
- fourth approach - again classic on straight arms or elbows.
For best effect you should make about three such circles. The duration of each approach is 30-40 seconds.
Plank body shaping
The main benefit of doing plank regularly is to strengthen your core. The body changes visually, becomes stronger, toned.
In addition, when done properly, it can bring such benefits:
- strengthening the muscles of the back, which is especially important for people who lead a mostly sedentary lifestyle (office workers, students, students, retirees);
- reduction of pain in the neck and spine - plank exercise is often included in the complex of physiotherapy exercises prescribed by a doctor;
- increased endurance, as it is not easy to stay in the plank for a long time, muscles tense, tremors appear and you have to overcome to protect the right time;
- improving blood circulation, actively supplying cells with oxygen;
- mood enhancement - all kinds of exercise activate the production of hormones, including dopamine and serotonin.
Board options
Let's take a closer look at a few basic options for boards.
classic
Ideal for beginners - classic. It is recommended to master it first, this allows you to memorize the technique, as well as to understand which muscles are involved in the work and how the body reacts to it.
Beginners can make simple options:
- spread your legs a little wider, but then make sure that the load does not pass to the shoulders and forearms;
- perform on straight hands, not elbows;
- perform fewer approaches over time, but increase their number.
Advanced athletes can try more difficult options:
- perform while standing on your elbows;
- keep your feet together with your heels together;
- increasing the duration of an approach;
- use leg weights;
- do push-ups between them.
It is important to choose a complex according to your own feelings. Then it will not be perceived as torture, it will be more convenient to do it every time.
side board
The side plank is performed while standing on one arm. At the same time, the work mainly involves the lateral muscles of the abdomen and waist. Hold each side for at least 15 seconds.
During the performance you need to make sure that the body is extended in a straight line. There should be no sagging in the pelvic area, severe discomfort in the shoulder joints. For starters it is better to perform it on straight arms, advanced on the elbows.
You can complicate the option by using leg weights and arm dumbbells. It will be very difficult to stay static in this position.
Limb extension plates
Once the classic version is mastered, you can move on to complications. To do this, use the arm removal tape. People call her "Superman". Take the position of the usual exercise, then raise one arm directly in front of you or slightly to the side. The posture is fixed for at least 30 seconds.
You can further complicate the exercise by tearing off your left arm and right leg at the same time. Then the opposite. The exercise works well on the muscles of the back, arms and abdomen.
The main thing, as with other options, is to follow the technique, remember that the whole body should be extended in one line.
30 days around bar program
There are many different programs on the Internet. The most popular of these is "30 days around the bar". Its main condition is to challenge yourself and practice every day, increasing the time, no matter what. Such a plan is designed for 30 days and looks like this:
> zxtable border = "1" cellpadding = "0" >This program will help the body to adapt, get used to a new type of load.
Weight loss plank for beginners, table
The monthly program for beginners can look like this:
> zxtable border = "1" cellpadding = "0" >The proposed program can be changed for yourself by adding 5-10 seconds per day.
Expert opinion
On the Internet you can find many reviews, photos from the series "before and after the course". You should not trust them, because a good result is based on a lot of work, which consists not only in making the barbell.