Plank exercises for weight loss

Probably everyone knows now about board training. Not long ago, all the fitness instructors started talking about it, plans and tables for performing the "bar" for every day appeared on the Internet and social networks. Let's figure out how to do it right? How to make a class schedule and what real results can be achieved with this.

Most people have the misconception that by doing the board for a month, you can achieve the perfect figure. Let's see what can actually be achieved by doing this, without a doubt, a useful exercise. But we warn you right away - the article is purely exploratory in nature. This is not a call to action. Only a specialist can tell you how to properly reduce weight and what methods to use for this.

Weight Loss Plank - The Best Exercises For The Whole Body

The bar is an isometric exercise that gives a static load, strength to the abdominal and body muscles. During its implementation, the press is included, the area between the edges of the shoulders and the lower back, forearms, thighs and buttocks. It comes in a variety of options for execution complexity, suitable for both beginners in sports and professional athletes.

The board works well as part of a complex, along with other exercises for problem areas. Before him, you should definitely do a little warm-up, and after - stretch.

What is a blackboard?

The plank is an exercise that strengthens the rectal and oblique muscles of the abdomen. It has several different options, which differ in the complexity of the execution and the area that operates in the process.

Exercise is quite popular in the fitness industry. It is part of a series of complex, functional exercises. Its varieties are found in yoga classes, Pilates.

Types of planks

• classic - in straight arms;
• classic - on the elbows;
• lateral;
• with twist;
• with push;
• with arms or legs outstretched.

There are many execution options. New ideas are constantly appearing to complicate the classic version. But for those who are losing weight, something else is important - is it possible to get rid of excess weight this way, if such an exercise will help remove the stomach and sides.

Does it help for weight loss

The plank is a good exercise that works the abdominal muscles. It works them effectively, helps strengthen them. But for weight loss, this is not important, but a calorie deficit: you have to spend more than you eat.

To burn an impressive amount of calories, you need to wear the bar all day long! So it is not worth hoping that it will burn the pounds accumulated over the years.

But the bar can, and should, become part of a complex of physical exercises, combined with proper nutrition, as well as complex group psychotherapy to correct eating habits.

The benefits of the board

Boarding 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 amount of time to complete;
• no need to go to the gym, you can do it at home;
• can be performed even after meals, no need to eat certain foods before and after exercise;
• has a small number of contraindications;
• improves overall well-being, coordination of movements.

Exercise is suitable for strengthening muscles, but it will not be possible to lose weight with it.

Contraindications

During exercise, you need to listen to your feelings. If you feel discomfort somewhere, for example, pain in the joints or muscles, you should stop immediately, wait until the physical condition is completely stabilized. If the pain persists, you should consult a specialist, it may be a contraction or sprain.

In addition, it is forbidden to carry grass in such cases:

• spinal cord injuries, dislocation of intervertebral discs, hernia;
• high blood pressure;
• diseases of the cardiovascular system;
• period after surgery;
• during a cold or flu, with acute inflammatory disease.

Especially carefully while performing the exercise, it is necessary to be the girl during menstruation. Tension in the abdominal muscles can cause cramps, pain, or increased bleeding. It is also not recommended to carry the board for pregnant women or women who have recently given birth.

efficacy

As already mentioned, the board is a type of exercise that helps strengthen the muscles of the body. Proper and regular exercise will help tighten the bust, to make it more prominent. Efficiency, results are mainly determined by the following factors:

• regularity: you should perform the bar at least three times a week;
• number of approaches: it is better to do a full workout that combines different types of belts;
• accurate execution, strict adherence to technology;
• proper nutrition, healthy sleep, daily routine, correction of eating habits - without this, the bar will not give any results.

If you do the board regularly for at least 30 days, you will notice the first results. Usually the condition of the skin changes: it becomes smoother, toned, because of this, an overall impression of weight loss is created.

How long to plank

The optimal time is chosen individually. For an unprepared person 10 seconds will suffice, when an athlete can withstand up to 10 minutes. What happens to the body with increasing time:

• In the first 20-30 seconds there is a feeling of tension, which increases with each second. At the same time, blood circulation to work areas increases, oxygen is actively supplied. For all these, the body expends about 5 calories. For beginners, this will be enough.
• After a minute, there is a feeling of warmth, slight vibration. It seems that the muscles are "choked", have become dense, stones. Usually at this stage, people give up because they do not want to endure any worries or pain at all.
• After three minutes, a "second smell" opens. The pain, the discomfort subsides a bit, the body gets used to the load. At this stage, it is better to stop and start again - so the training will be more effective.
• Holding the bar for more than 10 minutes is not recommended - it is fraught with destruction of muscle fibers.

Most fitness instructors believe that it is better to do several 30-second repetitions than to spend 3-4 minutes at a time. So the body does not have time to get used to the load, to adapt. Each new approach to it is a new test, which will be increasingly difficult to cope with.

Regularity of classes

Classes should be regular. It is best to spend a few minutes at the end of the morning exercises on the bar, when the body is already warm, ready for the load.

If you can not immediately perform 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 offered, it is best to include the bar as well.

If there is no progress with regular classes, you should pay attention to the following points:

• load intensity: if the body is accustomed to a regular exercise, not only can you increase the time, but try the harder version, and thus control the process;
• wrong technique. In the next paragraph of the article, we will examine the exact sequence, typical mistakes of beginners.

The main thing to understand is that it is not so much the quantity that matters, but the quality of the training.

How to do it properly

The execution technique is as follows:

• feet shoulder-width apart;
• the elbows are strictly below the shoulder joints;
• the gaze is directed down to the fingers, the neck is straight;
• stomach 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 lie in a straight line - the bar. There should be no folding anywhere.

The execution technique at first glance seems simple. However, mistakes do happen, especially for beginners. The most common are:

• The pelvis is above the head. In this position, the load is redistributed, passing to the muscles of the arms and forearms. At the same time, discomfort is felt in the shoulder joints.
• Deviation in the neck, raising the head. When performing the bar, you should look down at your fingers. When you move the 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 set very wide. It is not easy to maintain balance in such a state. The load on the back muscles, shoulder joints and elbows increases. All of these can lead to injuries.
• Deviation in the lower back. When performing the exercise, it is necessary to monitor the position of the body. It should be straight, like a plank, like a string. Otherwise, pain may appear in the lower back.

If the board is done wrong, you can not hurt yourself. Therefore, you should not follow after an increase in time, it is better to hold ten seconds, but correct.

For beginners

For starters this is a great way to get word out that your day-to-day workout is just the tip of the iceberg. This time is enough to get used to the load, to prepare for other more difficult exercises.

Beginners can use the following program:

An approach	Leadership time
First	10-30 seconds
Secondly	30-45 seconds
The third	30-45 seconds
Fourthly	10-30 seconds

If after a circle there is still strength, you can repeat it about 2-3 times. This exercise can be done in the morning and in the evening.

The main thing is to develop a habit, to do regular exercises.

For men

The program for men is somewhat more difficult than for beginners and women. It involves the use of several types of planks in a complex with the maximum study of the muscles of the body. Representatives of 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 program for men may include the following types of belts:

• classic;
• lateral;
• with alternate raising of the arms and legs;
• with weight.

For each approach, a separate version of the bar. The duration of an approach is from 45 to 60 seconds. Men can perform about 3-5 rings in one workout.

For women

So, it is biologically determined that excess weight in women accumulates mainly in the abdomen and groin. Because of that, the fair sex has a large number of complexes, there is a lack of self-confidence and their beauty. Wanting to correct the situation, they make strict diets and torture the body with intense exercise.

But, in fact, you can lose weight without serious dietary restrictions. It is worth changing the habits, the excess weight will go away on its own. But old, harmful professions need to be replaced with new, healthy ones. As an option - regular workouts, including barbells.

The program for women may look like this:

• approach one - classic plank in arms or straight elbows;
• second approach - lateral (left hand);
• third - lateral approach (right);
• The fourth approach - again classic in straight arms or elbows.

For best effect, you should make about three such rings. The duration of each approach is 30-40 seconds.

Plank body formation

The main benefit of making planks 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 back muscles, which is especially important for people who lead a predominantly sedentary lifestyle (office workers, schoolchildren, students, retirees);
• reduction of neck and back pain - plank exercise is often included in the complex of physiotherapy exercises prescribed by a doctor;
• increased stamina, as it is not easy to stay on the board for a long time, muscles tense, tremors appear and you have to dominate yourself to protect the right time;
• improving blood circulation, active supply of cells with oxygen;
• Improving mood - when you do any physical exercise, the production of hormones is activated, including dopamine and serotonin.

Plank options

Let’s take a closer look at some basic plank options.

classical

Ideal for beginners - classic. It is recommended to master it first, it allows you to remember the technique, as well as to understand which muscles are involved in the work and how the body reacts to it.

Beginners can make simplified options:

• spread the legs slightly wider, but then make sure the load does not pass to the shoulders and forearms;
• perform on straight arms, not elbows;
• make fewer approaches in time, but increase their number.

Advanced athletes can try harder options:

• perform while standing on the elbows;
• hold the feet together with the heels together;
• increasing the duration of an approach;
• use foot weights;
• push in the middle.

It is important to choose a complex according to your feelings. Then it will not be perceived as torture, it will be more comfortable to do it every time.

sideboard

The sideboard is performed standing on one side. At the same time, the lateral muscles of the abdomen and waist are mainly involved in work. Hold each side for at least 15 seconds.

During execution, you should make sure that the body is lying in a straight line. There should be no drop in the pelvic area, severe discomfort at the shoulder joints. It is best for beginners to perform it on straight arms, advanced at the elbows.

You can complicate the option by using weights for the legs and dumbbells for the arms. It will be very difficult to stay statically in this position.

Slab contraction joints

Once you have mastered the classic version, you can move on to the complications. To do this, use the hand lifting bar. People call him "Superman". Take the usual exercise position, after which one arm is raised directly in front of you or slightly to the side. The pose is fixed for at least 30 seconds.

You can further complicate the exercise by simultaneously detaching the left arm and right leg. Then vice versa. Exercise works well on the muscles of the back, arms and abdomen.

The main thing, as in the other options, is to follow the technique, remember that the whole body should lie in a line.

30 days around the grass program

There are many different programs available online. The most popular of these is "30 days around the grass". Its main condition is to challenge yourself and practice every day, increasing the time, no matter what. Such a plan is created for 30 days and looks like this:

day	Time in seconds	day	Time in seconds
A	10	16	120
2	10	17	120
3	twenty	eighteen	120
4	twenty	19	150
five	thirty	twenty	150
6	thirty	21	150
7	40	22	180
8	40	23	180
nine	fifty	24	210
10	fifty	25	210
eleven	fifty	26	240
12	60	27	240
13	60	28	270
fourteen	90	29	270
15	90	thirty	300

This program will help the body adapt, get used to a new type of load.

Weight loss plank for beginners, table

A monthly program for beginners might look like this:

day	Time in seconds	day	Time in seconds
A	twenty	16	rest
2	25	17	60
3	25	eighteen	65
4	thirty	19	70
five	thirty	twenty	65
6	35	21	70
7	35	22	80
8	rest	23	80
nine	35	24	rest
10	40	25	90
eleven	40	26	90
12	45	27	95
13	fifty	28	95
fourteen	fifty	29	one hundred
15	60	thirty	one hundred

The proposed program can be changed for yourself, adding 5-10 seconds each day.

Expert opinion

On the Internet you can find many comments, photos from the series "before and after the flow of hours". You should not trust them, because a good result is based on a lot of work, which consists not only in performing the bar.