If you want to inflate the press, strengthen the main core muscles, tighten the stomach, make it flat, strengthen the shoulder and buttock muscles, plank will help you.
Is it hard to believe that doing one exercise every day can improve your strength, figure, mood, and more? But it's true! This posture has many positive effects on your body. While this may not be the easiest exercise, doing it regularly will benefit you for life.
In yoga, the plank posture or Phalakasana is a posture-developing posture as it tightens all the large torso muscles as well as the shoulders, strengthens the neck, back muscles, buttocks and quadriceps and abdominal muscles. The board is also known as the isometric position. It breaks down the muscles, forcing them to hold one predetermined position. You are standing in a bar and your body is working.
This is the most popular exercise in all fitness programs and does not require a gym, equipment, weights and gym. All you need is your body, desire and perseverance, and you can do it even at home!
The board will help speed up metabolism, improve blood circulation, and exercise is suitable for everyone: beginners, experienced, men and women. You will find this exercise in yoga, pilates, stretching, bodybuilding.
It just seems like a simple static exercise. After standing in the bar for a minute, you will realize that time is not running so fast. By the way, the world record for men is 8 hours, 1 minute and 1 second. Women's record - 3 hours 31 minutes. So you have something to strive for. Now for everything.
Useful properties of the bar for health and weight loss
Exercise not only tensions the muscles, but also has a preventive and curative effect against certain diseases. The effect is guaranteed by performing the exercise systematically. The board is able to:
- to prevent and prevent the first manifestations of osteochondrosis of the neck and lumbar spine;
- significantly improve posture;
- relieve pain in the spine;
- stimulate blood circulation;
- speed up metabolism;
- burn calories.
Please note that the last two points indicate that this exercise promotes weight loss.
What muscles work
The following muscles work during the performance of the standard (classical) bar:
- Straight and transverse abdominal muscles;
- Biceps, triceps, deltoid muscles;
- Lumbar paravertebral muscles;
- Biceps, quadriceps and calf muscles;
- Buttock muscles;
- Back and chest muscles.
Useful properties
- Strengthens torso muscles. When you are trying to build core strength, this posture is most beneficial because it targets all the muscle groups in your abdomen. . . and you thought there were only abdominal muscles on your stomach? Plank works not only on the abs, but also on the stabilizing muscles as well as the side abdominal muscles, which are responsible for the condition of the lumbar and spinal muscles.
- Muscles become stronger. The board also puts pressure on the shoulder, chest, leg and back muscles. They will also grow. The functionality of this posture combined with the isometric tension helps the muscles of the whole body to "dry out" and become stronger.
- Accelerates metabolism. Muscle strength and mass, which increases with proper exercise, in addition to increased strength and good figure, has another great feature - accelerated metabolism! By increasing muscle mass, you speed up your metabolism at rest, which allows you to burn more calories.
- Prevents back pain. As your abdominal muscles get stronger, your body has to rely less on the use of back muscles to maintain its posture. The back muscles are now replaced by the torso muscles, which are used for all exercises and work that reduce the chances of back pain.
- Your posture improves. Improving posture is most often achieved by strengthening the health and strength of the back and torso muscles. In a board position, your back, neck, shoulder and abdominal muscles work to keep your body organic.
- Improved coordination. Maintaining an isometric posture stimulates an improvement in overall coordination and balance. If you learn to master the plank skillfully, you will also be able to maintain a straight posture more effectively and stably.
- Improves joint and bone health. The board allows you to train with heavy weights, while reducing the unpleasant and negative consequences associated with exercises such as running and jumping. When you stand in this position, a new living bone is created to help build healthier, stronger bones. Physical activity during exercise also improves blood circulation in the joints, making them more mobile. Reduces friction.
- Improves mood and reduces stress. Plank performance, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphins improve mood and joy, as well as help reduce stress. This posture can also reduce tension, as this exercise allows the body to stretch.
Judging by the number of pros of its introduction, it's not hard to see why it's so popular.
Whether you're just getting started or just adding a minute to your time in this position, remember that quality is always more important than quantity or duration. As soon as your posture starts to "break down", you should stop, take a break and try again in the next set or day.
Proper execution technique
The algorithm of the movement is very simple, but still be careful of the details, learn to stand correctly in the bar, competent technique is the key to success.
- Lie on your stomach. Place your elbows on the floor at shoulder level. Place your forearms on the floor. The bent arms should form a 90 degree angle. Straighten your legs and now bend your toes and forearms. The feet can be placed together or extended to the width of the hips. Make sure your elbows are below your shoulders.
- Tighten and straighten the whole body. Your body should be in a straight line from head to toe.
- Do not put your spine, do not lift your pelvis;
- Tighten the press;
- Breathing is smooth and calm.
There are many varieties for this exercise. But if you learn the technique of executing the classic board, then there will be no problems with other options.
The most common mistakes
- Raise your pelvis above head level. The position of the bar itself is violated. What does this lead to? This is the most common mistake. People are often tempted to lift their hips as this will allow them to hold their posture for longer. The problem is that when you lift your hips, most of the load falls on your shoulders and your posture loses its meaning. This mistake causes pain in the shoulders and back. Keep your hips in a straight line between your heels and shoulders.
- Deflection in the cervical region. Overloaded neck muscles. The neck should be kept in a neutral position - the head should not fall or rise higher. Imagine that both your head and neck are straight parts of the rest of your body. If your neck is not on this line and your head is down or up, you are more likely to notice pain in your upper back or neck.
- Raise your elbows to the side, connect your fingers in the lock and lower your head to the desired level. As a result, the shoulders are less involved, blood flows to the head. Holding your hands together will reduce the effectiveness of your posture. When your arms hold each other, the abdominal muscles work less. Always keep your hands apart by stretching them in a straight line from your elbows, keeping your hands on the floor.
- Deflection in the lower back. If you continue to stand in this position with an error, you may have problems with your lower back. When the back is bent, the body stops straining the muscles, instead the load is held by the vertebrae and the joints between them. This mistake causes pain in the lower back. Correct the error by turning the pelvis slightly. This will make your back straight. It is also useful to tighten the buttocks.
- Hips too low. If your hips are too low, your entire body weight will rest on your lower vertebrae, although your torso muscles should work. It seems easier to lean on your back than on your muscles, but then the exercise loses its meaning.
- A rounded back is a sign that your shoulders are arched. People sometimes make this mistake to compensate for a weak torso. The mistake allows people with a weak torso to hold their posture for longer due to excessive tension in the back, neck and shoulder muscles. To correct this error, move your shoulders down away from your ears. The trapezoidal muscles and the muscles of the middle back (muscles of the upper back) must be tightened to prevent rounding of the back.
Tips for beginners
Exercise on a yoga mat or towel so that the hard floor does not cause elbow discomfort. Before exercising, warm up for three minutes by stretching or doing a few simple exercises. The first day bar stands just 20 seconds away. That's enough for a beginner. Place your legs at the width of your hips to facilitate the exercise.
If even in this position you don't feel too confident, do it out of the way.
After a few days, when the muscles get stronger, complicate the bar from the knees by straightening one leg and keeping it weight. Stay like this for 30 seconds, then change legs. After completing the exercise, we recommend taking a balasana - a child's posture. This will relieve tension and relax the core muscles.
Is it possible to carry a barbell during menstruation
Definitely yes. You can do many things during your period, especially exercise. Some young ladies can use the critical days as an excuse not to learn, but to sleep on the couch, flipping through the glitter, to afford a few cakes. But you won't do it. If you have a catastrophic drop in strength and mood during this period, it is better to brake with training. And if the critical days are not so critical for you, then stand on the bar for health.
How long do you have to stand on a bar to lose weight?
Not sure how long to hold the board? Hold until you have difficulty maintaining the correct technique, or hold it until you feel the muscles start to hurt and your body starts to tremble - then hold it for another 5-10 seconds.
Congratulations if you are in this position for the first time and stand lightly for 1 minute. You are in a satisfactory physical condition. But if you are completely new to this sport, you can start with 10 seconds of five reps a day. After the muscles get stronger, do 4 laps for 30 seconds, increasing the duration of the exercise by 1 second each time.
Remember that technology is key. It is better to stand for 20 seconds in perfect shape than 40 seconds with a curved lower back.
Plank every day, but one day a week leaves for rest.
But you have to understand that it all depends on the capabilities of your body. When you start training and evaluating your strength, you will be able to choose the best option and time, and you will stand in this position with health benefits and pleasure.
When it is better to do plank weight loss is up to you. After all, it's good because it requires nothing but your body and a little space. Exercise can be done in the morning, in the evening or during the day, but it should not be done immediately after eating and just before going to bed.
How to stay in the plank longer
Regular training will allow you to stand the stripes longer and more technically. But there are other points that are important:
- Comfortable shoes and clothes. Feel comfortable in this regard. Your upper shoulder strap or slippers should not distract you.
- Sufficiently soft mat or towel that will allow you to stay in position for longer. After all, the pain from a hard floor felt in your elbow can make you give up prematurely.
- Ventilated room. You need oxygen.
- Turn on the music.
- Be quiet, turn off your phone, be careful not to be distracted.
- Motivate yourself mentally. The words: "My body works, my muscles get stronger, I become more beautiful! " Work great.
- Warm up before training.
- Use a stopwatch. When you see the seconds increase, it motivates.
Popular board variants: technique, nuances and differences
classic
You should rest on your fingers and forearms. The arms are bent at the elbows at an angle of 90 degrees, the forearms are parallel to each other. Your body is a straight line from head to toe. Tighten the buttocks and leg muscles. Do not lower your pelvis, lift your head or lower your head. Breathing is even.
Full or straight arms
Straighten your arms and lift your hips, keeping your hands on the floor. This board may even seem lighter for some people who have a more developed upper body. This variety will make the shoulders more stable than the classic. The fingers should be wide apart and the middle finger should be straight forward. Rotate the inside of the elbow forward to engage the biceps.
Side
Lie on your right side with your feet on top of each other. Place your lower right elbow just below your right shoulder and lift your thighs off the floor to create a straight line. You should feel tension in your waist. Stretch your left arm against the ceiling or place it on your left thigh. Hold this position for a few seconds, then repeat with the other, left side of your body. If you feel that one side of your body is stronger than the other, continue to make the same number of repetitions on each side so that they are equally strong.
Side with leg lift
When you can hold the sideboard for one minute, you can try this option. Raise to the sideboard position and, holding this position, lift the thigh a few inches off the floor, then lower the muscles, controlling the movement of the leg, and lower it back. Do 10 repetitions, then repeat on the other side.
Side with lowering the hips
While standing on the side board, lower the pelvis without touching the floor, then return to the starting position. What do you give? Increased load on the slope.
Full leg lift
Start with the position of the boards, supporting your hands against the floor and keeping your hips and abs tight. Lift one leg up by squeezing the buttocks. Hold your foot in the air for a few seconds, then move to the other foot and do the same. It is not necessary to lift your legs very high, it is important to stretch them away from yourself. Perform 10 repetitions with each leg.
Reverse
Sit on the floor. Put your hands on the floor, pulling them back slightly. Raise your pelvis. The palms should be firmly under the shoulders. Opara on the palms and heels. Tighten the body, it should form a straight line.
On fitness
We make a classic plank, but lift our legs with the help of a fitball. The ball is under the feet.
Army or dynamic
Start from the base board position with your forearms on the floor. Now, pressing first with the right hand, then with the left hand, move to the full board position. Then lower back to the home position, starting again from the right. Perform 10 repetitions on each side - 10 repetitions on the right side, then 10 repetitions on the left side.
Rock climber or knee pull
Start with a full board position, then tighten the abdominal muscles and pull the right knee to the chest using the lower abdominal muscles. Return the right leg to the starting position and repeat the exercise for the left leg. Continue to repeat the exercise with both knees 20-30 times. It can be done fast or slow, the key is the right technique because it is more important than speed.
With variable shoulder touches
Start with a full board position, keeping your hips as stable as possible. Reach to the left shoulder with your right hand. Return your right hand to its original position, then touch your right shoulder with your left hand. Repeat this exercise 20-30 times.
But now that you know a lot more about barbell than before, you ask, how many pounds can you lose with exercise? The answer may disappoint you, but if you don't create a calorie deficit in your diet, even this 30-day fat burning program won't help you lose weight. It will help strengthen the muscles, make them stronger. If you want to lose weight, start burning more calories than you consume. When you lose weight, there is a simple rule of mathematics: if you have lost more than you have lost, all the excess goes into body fat. I want us to learn how to save money as our body stores fat! Follow the board by combining it with these tips:
Useful tips for training and weight loss
- Eat eggs for breakfast. Eating eggs in the morning has many positive properties, one of which is accelerated weight loss. If you replace the bread that many people eat for breakfast with eggs, then to this day you will lose more calories and fat and will be richer.
- Drink coffee (preferably black). Coffee contains a huge amount of antioxidants and has many health benefits. The caffeine in a cup of coffee speeds up your metabolism by 3-11%. But coffee should not add sugar or other high-calorie ingredients, as this completely removes its benefits.
- Eliminate hidden sugar from your diet. Sugar is one of the most harmful ingredients in today's diet. Many people consume too much sugar. Studies show that both sugar and fructose syrup are associated with a high risk of obesity and diabetes and other cardiovascular diseases. If you want to lose weight, remove sugar from your diet. Beware of labels on packaging, even so-called "healthy" foods can contain a lot of sugar.
- Eat less processed carbohydrates. Refined or processed carbohydrates are found in pasta and white bread. These carbohydrates are usually made from grains from which all other nutrients, such as protein and fat, have been removed. These types of carbohydrates cause an increase in insulin levels. The influx of insulin stimulates hunger and the desire to eat something sweet. Refined carbohydrates are closely linked to obesity. If you are going to eat carbohydrates at all, then eat them whole, with natural fiber.
- Control portions. Portion control or calorie counting is very helpful. Counting calories at each meal helps motivate you to lose weight. Everything that lets you know more about your food will come in handy.
- Eat more protein. Protein is the most important thing for weight loss. Protein-rich foods speed up your metabolism and allow you to burn 100 more calories a day. At the same time, food contains 400 fewer calories than you normally consume. The desire to eat in the evening and the desire for sweets will also disappear.
- Add whey protein to your diet. If you find it difficult to add enough protein to your diet, start taking a protein powder supplement to get enough protein.
- Eat "real" food. If you want to be a healthy person, you need to switch completely to a whole menu. These foods fill you, they are hard to overeat and very hard to gain weight by following such a diet if most of your food is raw.
An example of a daily diet
- Breakfast: 2 slices of wholemeal toast + 2 hard boiled eggs + hot sauce (optional)
- Snack: 1 cup berries, blueberries, for example, + a handful of nuts;
- Lunch: 100 g salmon + avocado + 1 wholemeal bread + 1 glass of greens;
- Afternoon snacks: broccoli and cauliflower + 2 tablespoons unsweetened yogurt;
- Dinner: 130 g lean steak + stewed carrots + Brussels sprouts + 1 tablespoon olive oil;
- And overnight (possibly per hour) 150 g of cottage cheese (without sugar, of course).
What else can you do to lose weight faster?
Aerobic exercises
Aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health. Cardio action is especially effective in removing belly fat, an unhealthy fat that accumulates around the organs and causes disease.
strength training
This will speed up your metabolism and prevent you from losing muscle. Of course, it is important not only to lose fat, but also to gain muscle. Therefore, strength training is essential.
High intensity interval training
Without spending a lot of time exercising, you will speed up your metabolism, increase endurance and burn extra calories.
The board develops a sense of balance and trains willpower and character. By standing in it for a few seconds every day and not allowing yourself to give up, you form your character and become stronger. This exercise will probably be the beginning of a beautiful, sporty body that you will be proud of.