It is interesting for novice athletes to know if the board helps in weight loss 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 gym, which will make the waist sculpted, the steel press and the buttocks elastic and without signs of cellulite. The shelf looks simple, but has its own secrets and performance characteristics. It's worth learning more about them.
What is a board?
The most popular weight loss exercise is being able to tighten 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 silhouette remains an unattainable goal. Instructors compare the effectiveness of the rack with the hourly work in the gym - during the performance, the external and internal muscles of the arms, legs, back, abdomen and spine are involved.
You can lose weight with exercise
A universal exercise is considered a plank for weight loss, which involves every muscle in the body, tones and tightens 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 its help, but with the right technique, combined with cardio loads and diet.
Helps remove the stomach
The plank is very effective for the press, which works in the anterior, medially oblique, transverse press and in the rectus abdominis. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist becomes thin, the back becomes stronger, a beautiful posture appears, the neck is stretched, the shoulder line becomes expressive. With a daily shelf, body fat burns.
For buttocks
The base for the buttocks works no less effectively: it strengthens the hips, tightens them and gives tone. With sedentary work, there is no doubt that this type of workout helps with weight loss - it does and it is very effective. A simple type of exercise makes the buttocks elastic, eliminates cellulite by increasing blood circulation to problem areas. An intricate plank with the legs up improves the shape of the buttocks, works the muscles that are deep, which speeds up the fat burning process.
What does the shelf give?
The benefits of static weight loss training are invaluable as an exercise that should only be performed for two minutes a day. The body is at rest, but it involves the deeper muscles. Here are some options for using the rack:
- increased metabolism in problem areas.
- tightening the contours of the body.
- increased blood circulation, rapid process of fat breakdown.
- increased flexibility, durability.
- elastic buttocks, flat abdomen.
- to get rid of cellulite?
- helps to lose weight, get rid of extra pounds.
- increase body relief.
Injury here can only be if performed incorrectly - back pain, lower back pain, neck pain. The first time after the run, the muscles that are deep and are not used to receiving load in their normal state will ache. Massage, hot bath, uniform loads all over the body help to get rid of them. Improper muscle tension can cause stinging - pay attention to the accuracy of the shelf to avoid damage.
Which muscles work?
Exercise is considered non-isolating, it does not specifically target the abdomen or back. Instructors call it general strengthening, isometric and static (without joint movement). To understand the execution process, you need to become familiar with the muscles that work:
- Cases - abdominal, dorsal. The posture focuses on the spine extender, the rectum and the transverse abdominal muscles. The muscle groups in the neck (trapezius) work on it, helping the posture of the body and supporting the neck during the sedentary work.
- Shoulders - static increases muscle performance. When you hold the upper body at the elbows, the biceps muscle of the shoulder is involved in the work, which helps in the development of the biceps.
- Chest - the chest receives a small load.
- Press - the main abdominal muscles work.
- Buttocks, thighs, calves - keep the body in a standing position, preventing it from relaxing.
How to do it right
At the beginning of the exercise, you should become familiar with how to stand properly to lose weight fast. Working with your own weight always leads to losing extra pounds. In practice, proper execution leads to the following steps:
- Lay the rug, make an emphasis while lying down.
- Stretch the body, lean on the elbows and forearms, bending them at a right angle. The feet should be on the toes.
- Keep your back flat, ideally a straight line running between your head and your legs.
- Tighten the press, watch for the absence of loosening of the middle part and protrusion of the buttocks upwards.
- Hold for a minute, repeat five times.
For beginners
The bar for weight loss for beginners will seem difficult, it is difficult. At first, few people can stand for more than half a minute. Beginners are advised to stay upright for 10-15 seconds and gradually bring time back 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 bent knees or clenched palms.
Some useful rules when doing the exercise for beginners to get a quick result:
- do it daily, sometimes.
- each time hold it on the shelf for a few more seconds.
- to strengthen muscles, do push-ups, pull-ups, squats and deadlifts.
- In the beginning, focusing not on time but on the senses helps - to stand until a burning sensation appears in the stomach to lose weight is guaranteed.
For men
An exercise for men is considered useful, it has the following positive effect:
- endurance trains;
- 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 useful for men to make a traditional posture on the elbows or straight arms. A knee exercise is only suitable for beginners - it does not give the same effectiveness as the traditional one, so it is rarely performed. The most difficult is the side, which must first be done statically, and then complicated by stretching the legs sideways. To work the back, the choice with support in 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 involves many muscle groups at the same time and strengthens the heart with blood vessels. For the female body, the classic version is suitable in outstretched arms, sideways and with abduction of the legs. There are varieties on the ball and on the knees. For women, education provides:
- Strengthen the press - makes the muscles that are deep, are responsible for the work of the "cubes".
- reduces back pain - reduces the severity, frequency of sensations due to the flexibility and strength of the spine.
- training of the back muscles, the complex strengthens the skeleton.
- develops flexibility, elasticity of the keys, shoulders (the most inaccessible muscles).
- Lateral posture stretches the oblique muscles of the press no worse than Pilates.
- improves mood;
- strengthens balance, makes posture uniform.
How to make a stop properly
In order for weight loss exercise to be only beneficial, it is worth knowing the main mistakes of athletes in the photo they perform 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, weight loss will not be possible.
There are basic rules that tell you how to hold the bar to lose weight quickly and without harming the body:
- Lean on your hands and toes, keep your feet together without stretching, so as not to injure your knees.
- pull the buttocks, tighten the press, keep the hips straight, without falling down, do not swing the body.
- relax the muscles only after you leave the shelf - while holding the body in it, they should be tense.
- Start with a 10-second run, add five seconds each day, and work up to two minutes.
- Do not tilt your head too low and do not throw it back.
- do not try to get to the set time quickly - it is not the speed that matters, but the quality.
at the elbows
The classic elbow requires a mat as an optional accessory. Spread it, preferably in front of a mirror, lie face down, take a deep breath and exhale. With one exhale, bend your elbows at a right angle, take the emphasis while lying down. Place your elbows under your forearms, stretch your body like a string, lean on your toes. Pull the buttocks, stomach, hips, mentally stretch a long line from the head to the heels, hold as long as possible.
REVERSAL
The back or upside down board is considered more difficult. For her, sit on the carpet, straighten your legs. Place your palms on the floor, place them under your shoulders, tighten your buttocks and hips, and lift your body. With the severity of the performance, transfer the brace 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 aid in strengthening the shoulder girdle and stimulating the biceps will be the bar in the straight arms. Stand on the mat on all fours, rest your palms on the floor, place them under your shoulders. You need to lift your knees, with an emphasis on push-ups. Straighten your back, put your feet on your shoulders or already. Keep your neck straight, pull your stomach in. Do not bend your lower back, tighten your buttocks.
Lateral
This option forces the oblique to work, as the stomach becomes more involved in this position to support coordination:
- Lie on your side while you exhale, place your elbow under your shoulder, your hand on your thigh, stretch your legs.
- Tighten your abs and buttocks to the maximum, lift your pelvis.
- Stretch a straight line, hold for half a minute.
- Do not bend your lower back, watch the muscle tension.
How long does it take to get results
The minimum time shown for how long you have to stand depends on the level of training. For beginners, 10-15 seconds will do, and for professionals, two, five or 10 minutes. There are superset shapes of different types of boards with alternating exercises that help to train all muscle groups even better and to achieve weight loss results. The lessons last up to 6-7 minutes.
How many times a day to do
The answer to the question of how many approaches you should do per day will be the practitioner's senses. 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 endurance of a girl or a man. You can make the program in the morning for a fee, in the afternoon or in the evening, to take breaks on weekdays. Continuous shelf performance helps in weight loss faster than in a month.
Contraindications
In addition to the obvious benefits, there are contraindications to which you can not exercise:
- intervertebral hernia;
- injuries to the spine, neck, pinched nerves or vertebrae.
- pregnancy;
- postoperative period.