Probably everyone now knows about the plank exercise. Not so long ago, all fitness instructors started talking about it, and plans and tables for running a "bar" for each day appeared on the Internet and social networks. Let's figure out how to do it right? How to schedule classes and what real results can be achieved.
Most people have the misconception that if you do plank for a month, you can achieve a perfect figure. Let's see what can really be achieved by performing this, without a doubt, useful exercise. But we warn you immediately - the article is exclusively of a research nature. This is not a call to action. Only an expert can tell you how to lose weight properly and what methods to use for it.
Plank for weight loss - the best exercises for the whole body
A barbell is an isometric exercise that puts a static, strong load on the muscles of the abdomen and body. During its implementation, the press, the area between the shoulders and the lower back, forearms, thighs and buttocks are included. It is presented in various options for the 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 after that - stretching.
What is a board?
Plank is an exercise that strengthens the rectus and oblique abdominal muscles. There are several different options, which differ in the complexity of execution and the area that works in the process.
Exercise is quite popular in the fitness industry. It is part of a series of complex, functional exercises. Its variants are in yoga and pilates classes.
Types of boards
- classic - on straight arms;
- classic - on the elbows;
- laterally;
- with twist;
- with push-ups;
- with outstretched arms or legs.
There are many options for execution. New ideas are constantly emerging to complicate the classic version. But for those who are losing, something else is important - whether it is possible to get rid of excess weight in this way, whether such an exercise will help remove the abdomen and hips.
Does it help with weight loss
Plank is a good strength exercise that works the abdominal muscles. It works effectively, helps to strengthen them. But for weight loss, it is not important, but the calorie deficit: you have 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 to burn the pounds accumulated over the years.
But the bar can, and should even become part of a complex of physical exercises, combined with proper nutrition, as well as complex group psychotherapies to correct eating habits.
Plank Benefits
Plank is a good functional exercise that does not require special equipment, sportswear, or a lot of space. Almost everyone can do it. In addition, it has a number of other advantages:
- minimum time to complete;
- no need to go to the gym, you can do it at home;
- it can be performed even after meals, it is not necessary to eat certain foods before and after training;
- has a small number of contraindications;
- improves general condition, 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, 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 pinch or a sprain.
In addition, it is forbidden to perform the bar in such cases:
- spinal injuries, displacement of intervertebral discs, hernias;
- High blood pressure;
- diseases of the cardiovascular system;
- postoperative period;
- during a cold or flu, with acute inflammatory diseases.
Girls need to be especially careful when performing the exercise during menstruation. Tension in the abdominal muscles can cause cramps, pain or increased bleeding. It is also not recommended to perform planks on 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 tighten the torso, make it more prominent. Efficiency, results are largely determined by the following factors:
- regularity: you must perform the bar at least three times a week;
- number of approaches: it is better to do a complete workout that combines different types of strips;
- correct execution, strict adherence to technology;
- proper nutrition, healthy sleep, daily routine, correction of eating habits - without that the bar will not give any results.
If you do 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 the board
The optimal time is chosen individually. 10 seconds will be enough for an unprepared person, when an athlete can last up to 10 minutes. What happens to the body as time increases:
- In the first 20-30 seconds there is a feeling of tension, which grows every second. At the same time, blood circulation in the working areas increases, and oxygen is actively supplied. For all this the body consumes about 5 calories. For starters, this will be enough.
- After a minute there is a feeling of warmth, a slight tremor. The muscles seem to be "clogged", they have become thick, stony. Usually at this stage, people give up because they do not want to suffer discomfort or pain at all.
- After three minutes, the "second wind" opens. Pain, discomfort recede a little, the body gets used to the load. At this stage, it is better to stop and start again - so the training will be more efficient.
- It is not recommended to hold the bar for more than 10 minutes - it is full of 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 adjust. Each new approach for him is a new test that will be increasingly difficult to deal with.
Regularity of teaching
Classes must be regular. It is best to spend a few minutes at the end of the morning bar exercises, when the body is already warmed up, ready for the load.
If you can't do the number of approaches required by the program right away, you can divide the lesson into two parts: one with exercises, the other 2-3 hours after dinner, just before bedtime. If training is also planned in the evening, it is better for her to include the bar.
If there is no progress with regular classes, the following points should be noted:
- load intensity: if the body is accustomed to regular exercise, you can not only increase the time, but try a harder version and thus control the process;
- wrong technique. In the next paragraph of the article, we will consider the correct sequence, typical beginner mistakes.
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 right
The technique is as follows:
- feet shoulder-width apart;
- the elbows are strictly below the shoulder joints;
- the gaze is directed downwards to the toes, 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 - a bar. There should be no creases 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, it passes to the muscles of the arms and forearms. At the same time, discomfort is felt in the shoulder joints.
- Deflection in the neck, raising the head. When you perform the bar, you have 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 who suffer from osteochondrosis.
- Elbows set 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 of this can lead to injury.
- Lower back deflection. When performing the exercise it is necessary to monitor the position of the body. It should be flat, like a board, like a string. Failure to do so may result in lower back pain.
If the board is made wrong, you can't hurt yourself. So you should not rush to increase the time, it is better to hold for ten seconds, but correctly.
For beginners
For beginners, only 4-5 minutes per workout per day is enough. This time is enough to get used to the load, prepare for other, more difficult exercises.
Beginners can use the following program:
> zxtable border = "1" cellpadding = "0" >If after one lap there is still strength, you can repeat it about 2-3 times. This training can be done in the morning and in the evening.
The main thing is to develop a habit, make exercises regular.
For men
The program for men is somewhat more difficult than for beginners and women. It involves the use of several types of boards in one complex with maximum study of the muscles of the body. Representatives of the stronger sex can usually maintain 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 shoulder straps:
- classical;
- laterally;
- with alternating 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 laps in one workout.
For a woman
Thus, it is biologically set that excess weight in women mainly accumulates in the abdomen and hips. Due to which the fairer sex has a huge number of complexes, they lack self-confidence and their beauty. Wanting to improve the situation, they go on a strict diet and torture the body with intense exercises.
But, in fact, you can lose weight without serious dietary restrictions. It is worth changing habits, excess weight will disappear on its own. But old, harmful occupations must be replaced by new, healthy ones. As an option - regular training, including the bar.
The program for women could look like this:
- approach one - a classic board on straight arms or elbows;
- second approach - lateral (on the left hand);
- third approach - lateral (on the right);
- fourth approach - again classic on straight arms or elbows.
For the best effect, it is necessary to make about three such circles. The duration of each approach is 30-40 seconds.
Body shaping with a board
The main advantage of regular planks is strengthening your core. The body changes visually, becomes stronger, taut.
In addition, when performed correctly, it can bring the following benefits:
- strengthening the back muscles, which is especially important for people who lead a predominantly sedentary lifestyle (office workers, schoolchildren, 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, because it is not easy to stand in the board for a long time, muscles tense, tremors appear and you have to master yourself to defend the right time;
- improving blood circulation, active oxygen supply to cells;
- mood improvement - performing any physical exercise activates the production of hormones, including dopamine and serotonin.
Board options
Let’s take a closer look at a few basic board options.
classic
Ideal for beginners - classic. It is recommended that you 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 do simplified options:
- spread your legs a little wider, but then make sure that the load does not transfer to the shoulders and forearms;
- perform on straight arms, not elbows;
- do approaches less in time, but increase their number.
Advanced athletes can try harder options:
- perform standing on your elbows;
- hold your feet together with your heels together;
- increase the duration of one approach;
- use leg weights;
- do push-ups in between.
It is important to choose the complex according to your own feelings. Then it will not be perceived as torture, but it will be more comfortable to work every time.
side board
The side plank is performed standing on one arm. At the same time, the lateral muscles of the abdomen and waist are mainly involved in the work. Hold each side for at least 15 seconds.
During the performance, you must ensure that the body is stretched in one straight line. There should be no relaxation in the pelvic area, strong discomfort in the shoulder joints. For beginners, 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 statically in this position.
Boards with limb extension
Once you have mastered the classic version, you can move on to complications. To do this, use a bar with the removal of the hand. People call her "Superman". The position of the usual exercise is taken, 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 tearing off your left arm and right leg at the same time. Then vice versa. Exercise works well on the muscles of the back, arms and abdomen.
The main thing, as in other options, is to follow the technique, remember that the whole body should be stretched in one line.
30 days around the bar program
There are many different programs available on the Internet. The most popular of them is "30 days around the bar". His main condition is to challenge yourself and exercise every day, increasing your 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" >You can change the proposed program for yourself, adding 5-10 seconds a day.
Expert opinion
You can find many reviews on the Internet, photos from the series "before and after classes". They should not be trusted, because a good result is based on a lot of work, which consists not only of dealing with the bar.