It is interesting for beginner athletes to know if the iron 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 steel press, and the buttocks elastic and without signs of cellulite. The frame looks simple, but it 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 capable of tightening 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, 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 implementation, it takes minimal time, and it's easy to find a place to do it. It will be possible to lose weight with the help of it, but subject to the correct technique, combination with cardiovascular 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 and rectus abdominis press. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist becomes slimmer, the back becomes stronger, a beautiful posture appears, the neck is stretched, the shoulder line becomes expressive. With a daily grid, body fat is burned.
for the buttocks
Buttock support works no less effectively: it strengthens the hips, tightens them and gives them tone. With sedentary work, there is no doubt that this type of training helps to lose weight, it does, and it 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 the legs up improves the shape of the buttocks, works the deep muscles, which accelerates the fat burning process.
what gives the shelf
Invaluable are the benefits of static training for weight loss as an exercise that should be done for just two minutes a day. The body is at rest, but it engages the deeper muscles. Here are some options for using the shelf:
- increased metabolism in problem areas;
- tightening the contours of the body;
- increased blood circulation, rapid fat splitting process;
- increased flexibility, strength;
- elastic buttocks, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- Increased body relief.
Harm here can only occur if done incorrectly - pain in the back, lower back, neck. The first time after the run, deep muscles that are not used to receiving a load in their normal state hurt. Massage, a hot bath, even loads on the whole body help to get rid of them. Improper muscle tension can cause pinching - observe the accuracy of the rack to avoid damage.
what muscles work
The exercise is considered non-isolated, not specifically targeting the abs or back. Trainers call it general, isometric, and static (no joint movement) strengthening. To understand the execution process, you need to familiarize yourself with the working muscles:
- Cases - abdominal, dorsal. The pose targets the spinal extensor, rectus, and transverse abdominal muscles. The muscle groups of the neck (trapezius) work on it, helping posture and supporting the neck during sedentary work.
- Shoulders: static increases muscle performance. By supporting 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 charge.
- Press: works the main abdominal muscles.
- Buttocks, thighs, calves: keep the body in a posture, preventing it from sinking.
how to do it right
At the beginning of the exercise, you need to familiarize yourself with how to stand correctly in order to quickly lose weight. Working with your own weight always leads to losing extra pounds. In practice, getting it right boils down to the following steps:
- Lay out 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 toes.
- Keep your back flat, ideally a straight line between your head and legs.
- Tighten the press, note the absence of sagging of the midsection and the bulge of the buttocks upwards.
- Hold for one minute, repeat five times.
For starters
The beginner weight loss bar will seem difficult, it is difficult. In the beginning, few people can stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and gradually bring the time back to normal. The first time you do this, find a wall of mirrors to see your body reflected and correct mistakes. To relieve it, you can try a simple method with knees bent or palms pressed together.
Some useful rules when doing the exercise for beginners to get a quick effect:
- do it daily, a couple of times;
- each time hold the shelf for a couple of seconds more;
- To strengthen your muscles, do push-ups, pull-ups, squats, and deadlifts;
- at first, the focus is not on time, but on sensations: standing until a burning sensation in the stomach is guaranteed to lose weight.
For men
An exercise for men is considered useful, it has the following positive effect:
- train 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 the sense of balance;
- heals the whole body.
It is helpful for men to perform a traditional posture on elbows or straight arms. A kneeling exercise is only suitable for beginners: it does not provide the same efficiency as the traditional one, so it is rarely done. The most difficult is the side, which must first be done statically, and then it becomes more complicated by opening the legs to the sides. To exercise the back, the option with support on one elbow and the body - with one leg raised - is suitable.
For women
Difficult at first, but easy as you get used to it, the exercise for women engages several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version with the arms extended, lateral and with abduction of the legs is suitable. There are varieties on the ball and on the knees. For women, the training provides:
- strengthen the press - makes the muscles that lie deep responsible for the work of the "buckets";
- 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 clavicles, shoulder blades (the most inaccessible muscles);
- lateral support stretches the oblique muscles of the press no worse than Pilates;
- improves mood;
- strengthens balance, balances posture.
How to do a posture correctly
So that exercise for weight loss was only beneficial, it is worth finding out the main mistakes of athletes in the photo who perform 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 barbell in order to lose weight quickly and without harming the body:
- stand on your hands and toes, keep your legs together without separating them so as not to hurt your knees;
- pull the buttocks, tighten the press, keep the hips straight, without falling, do not sway the body;
- relax the muscles only after leaving the shelf; while holding the body on it, they should be tense;
- start with a 10-second run, add five seconds every day, and work your way up to two minutes;
- do not tilt your head too low and do not throw it back;
- do not strive to quickly reach the specified time; it is not the speed that matters, but the quality.
on the elbows
The classic elbow support requires a mat as an optional accessory. Extend it, preferably in front of a mirror, lie on your stomach, 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 rope, stand on your toes. Pull in the buttocks, stomach, hips, mentally stretch an elongated line from the head to the heels, hold as long as possible.
Counter
The back or inverted plank is considered more difficult. For her, sit on the mat, stretch your legs. Place your palms on the floor, place them under your shoulders, squeeze your glutes 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.
In the hands
An assistant in strengthening the shoulder girdle and toning the biceps will be the straight arm bar. Stand on the mat on all fours, rest your palms on the floor, place them under your shoulders. You need to raise your knees, stand on an emphasis for push-ups. Straighten your back, put your legs on your shoulders or already. Keep your neck straight, contract your stomach. Do not bend your lower back, squeeze your buttocks.
Side
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, put your elbow under your shoulder, hand on your thigh, straighten your legs.
- Squeeze your abs and glutes to the maximum, lift your pelvis.
- Stretch a straight line, hold for half a minute.
- Don't bend your lower back, watch for muscle tension.
How long does it take to get results?
The minimum time that shows how long you need to stand depends on your training level. For beginners, 10-15 seconds will be enough, and for professionals, two, five or 10 minutes. There are superset schemes of various types of planks with alternating exercises that help to exercise 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 approximations a day must be made will be the sensations of the practitioner. If you have a spare minute, you can do the exercise as many times as you need. The minimum is once a day, the maximum is limited by the stamina of a girl or a man. You can do the program in the morning as a load, in the afternoon or in the evening, take breaks during weekdays. 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 the exercise cannot be performed:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves, or vertebrae;
- the pregnancy;
- postoperative period.