How to make weight loss boards: Tips and tricks for beginners

If you want to push the press, strengthen the core muscles of the core, stretch the stomach, flatten, strengthen the shoulder and gluteal muscles, a plank will help.

Is it hard to believe that doing one exercise a day can improve your strength, figure, mood and more? ᲛBut this is true! This posture has many positive effects on your body. While this may not be the easiest workout, doing it regularly will give you lifelong benefits.

In yoga, the Planck posture or falakasana is a posture to develop strength as it stretches all the major muscles of the body as well as the shoulders, strengthens the neck, spinal muscles, buttocks, and quadriceps and abdomen. The plank is also known as the isometric position. It contracts the muscles, forcing them to hold one predetermined position. You stand in a bar and your body works.

It is the most popular exercise in all fitness programs and does not require machines, equipment, free weights and a gym. All you need is your body, desire and perseverance and you can do it even at home!

Plank will help speed up metabolism, improve blood circulation and exercise is suitable for everyone: both beginners and advanced, both men and women. You will find this exercise in yoga, Pilates, stretching, bodybuilding.

A seemingly simple static exercise just looks like this. After standing in the bar for a minute you will realize that time does not fly so fast. By the way, the world record in men is 8 hours, 1 minute and 1 second. Women's Record - 3 hours 31 minutes. So you have an aspiration for something. Now everything is in order.

Useful properties of the bar for health and weight loss

Exercise not only strengthens muscles, but also has a preventive and curative effect against certain diseases. The effect is guaranteed by the systematic implementation of exercise. The plank can:

• Prevention and elimination of the first manifestations of cervical and lumbar spine osteochondrosis;
• Significantly improve posture;
• Relieving pain in the spine;
• Stimulate blood circulation;
• Speeding up metabolism;
• Burn calories.

Please note that the last two paragraphs indicate that this exercise promotes weight loss.

What muscles work

The following muscles work when performing a standard (classic) strip:

• Straight and transverse abdominal muscles;
• Biceps, triceps, deltoid;
• Paravertebral lumbar muscles;
• Biceps, quadriceps and calves;
• Buttock muscles;
• Back and chest muscles.

Useful properties

1. Strengthens body muscles. When you are trying to build core strength, this posture is most beneficial as it targets all groups of your abdominal muscles. . . And you thought it was just in the abdomen? The plank works not only the abs but also the stabilizing muscles as well as the lateral abdominal muscles which are responsible for the position of the thigh and spinal muscles.
2. The muscles become more pronounced. The plank also loads the muscles of the shoulders, chest, legs and spine. They will grow too. The functionality of this pose, along with the isometric tension, helps the muscles throughout the body to "dry out" and become more pronounced.
3. Accelerates metabolism. Muscle strength and mass, which increases with proper exercise, in addition to increased strength and a good figure, has another great feature - accelerated metabolism! By increasing muscle mass you speed up your metabolism at rest, allowing you to burn more calories.
4. Prevents back pain. As your abdominal muscles get stronger, your body will need to rely less on using your spinal muscles to maintain your posture. Instead of spinal muscles now work the body muscles that are used for all exercises and work, which reduces the likelihood of back pain.
5. Your posture improves. Improved posture is most often achieved by enhancing the health and strength of the muscles of the back and body. When you take a plank position, your back, neck, shoulder muscles and abdominal muscles work to organically hold your body in position.
6. Improved coordination. Isometric posture stimulates improved coordination and general balance. If you learn to perform the plank skillfully, you will be able to maintain a vertical posture more efficiently and stably.
7. Improves joint and bone health. Plank allows you to train with heavy weights while reducing the unpleasant and negative results associated with exercises such as jogging and jumping. When you stand in this posture, new living bone is formed, which helps build healthier, stronger bones. Physical activity performed during exercise also improves blood circulation in the joints, making them more mobile. Reduces friction.
8. Improves mood and reduces stress. Planck performance, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphins improve mood and create a feeling of joy, as well as help relieve stress. This posture can also relieve tension as the body is allowed to stretch while performing this exercise.

Judging by the number of pluses of its implementation, it is not difficult to understand why it is so popular.

Whether you are just starting out in work or just adding a minute to your time in this pose, 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 today.

Correct execution technique

The algorithm of performing the movement is very simple, but nevertheless, be attentive to the details, learn to stand properly in the bar, competent technique is the key to success.

• Start on the abdomen. Place your elbows on the floor at shoulder level. Place the forearms on the floor. Bent arms should form a 90 degree angle. Straighten your legs and now lean on your toes and forearms. The legs can be placed together or spread across the width of the thigh. Make sure you have your elbows under your shoulders.
• Stretch and straighten the whole body. Your body should be in one straight line from head to toe.
• Do not bend the spine, do not lift the pelvis;
• Tighten the press;
• Breathing is equal and calm.

There are many types of exercise. But if you master the classic plank execution technique, then you will not have any problems with other options.

Common Mistakes

• Raise the pelvis above its level. The position of the bar itself is violated. What causes this? This is the most common mistake. People often feel tempted to lift their hips as this will allow them to maintain a posture longer. The problem is that when you lift your hips, most of the load falls on your shoulders and the posture loses its meaning. This error causes pain in the shoulders and spine. Keep your thighs in a straight line between your heels and shoulders.
• Deviation in the cervix. Overworked neck muscles. When performing, the neck should be in a neutral position - the head should neither fall down nor rise up. Imagine that both your head and your neck are part of a straight line created by the rest of your body. When the neck is not in this line and the head is down or up, you are more likely to notice pain in the upper back or neck.
• Raise the elbows to the side, connect the fingers to the lock and lower the head to the desired level. As a result, the shoulders are less involved, blood flows to the head. If you press your hands together, this will reduce the effectiveness of the pose. When the hands are held together, the abdominal muscles work less. Always spread your arms, spread them in a straight line from your elbows, keep your hands on the floor.
• Deviation lower back. If you continue to stand in such a position with such a mistake, you may have problems in the lower back. When you bend your back, your body weight stops the load on the muscles, instead the vertebrae and the ligaments between them hold the load. This error causes pain in the lumbar region. Correct the error by turning the pelvis slightly. This will straighten your back. It is also useful to stretch the buttocks.
• The thighs are very low. If your thighs are lowered too far, then your entire body weight will rest on your lower spine, however the torso muscles should work. It seems easier to lean on your back than on your muscles, but then exercise makes no sense.
• A rounded back is a sign that your shoulders are bent. People sometimes make this mistake to compensate for a weak body. This mistake allows people with weak bodies to hold the posture longer due to excessive tension in the muscles of the back, neck and shoulders. To correct this mistake, bring your shoulders down, away from your ears. The trapezius muscles and muscles of the middle of the spine (upper spinal muscles) should be tightened to prevent spinal rounding.

Tips for beginners

Perform the exercise on a yoga mat or towel so that the hard floor does not cause discomfort to the elbows. Warm up before the workout with a stretch or do a few simple exercises for three minutes. For the first few days, stand at the bar for only 20 seconds. This is enough for a beginner. To facilitate the exercise, place your feet at thigh width.

If you do not feel confident even in this pose, then do it from the knees.

After a few days, when the muscles are strengthened, straighten the strip by straightening one leg from the knees and retaining the weight. Stay like this for 30 seconds, then change legs. After the exercise, I recommend Balasana - to take a baby pose. This removes tension and relaxes the core muscles.

Is it possible to do a bar during menstruation

Of course yes. You can do many things during menstruation, especially with sports. Some young women may use critical days as an excuse not to study but to lie on the couch, buying a glossy sheet and a few cakes. But you will not do that. If during this period you have a catastrophic decline in strength and mood, then it is better to slow down the pace with exercise. And if critical days are not so critical for you, then stand in line for health.

How long do you need to stand on the trunk to lose weight?

Not sure how long you should hold Planck's posture? Pause until you find it difficult to maintain proper technique, or stop until you feel that your muscles ache and your body starts to tremble - then stop for another 5-10 seconds.

If you are in this pose for the first time and you can easily stand for 1 minute, congratulations. You are in satisfactory physical condition. But if you are completely new to the sport, then you can start with 10 seconds, 5 repetitions a day. After a period of time when the muscles are getting stronger, do 4 rounds in 30 seconds, increasing the duration of the workout by 1 second each time.

Remember that technology is the key. It is better to stand for 20 seconds in perfect shape than 40 seconds to arch the lower back.

Plank every day, but leave one day a week to relax.

But you have to understand that it all depends on the capabilities of your body. By training and evaluating your strengths, you will be able to choose the best option and time and stand in this position with health benefits and pleasure.

It's up to you to decide when it's best to do weight loss. After all, it's good because it requires nothing but your body and a small amount of space. Exercise can be done in the morning, evening and during the day, but you should not do it after eating and at bedtime.

How to stay in the plank longer

Regular exercise will allow you to stand in the bar longer and technically. But other points are also important:

• Comfortable shoes and clothes. I felt comfortable in that regard. You should not be bothered by a shoulder strap cut from the top or slippery sneakers.
• A soft enough mat or towel to allow you to stay in posture longer. After all, severe floor pain that is felt in the elbow area may subside prematurely.
• Ventilated room. You need oxygen.
• Turn on the music.
• Be quiet, turn off the phone, take care not to inadvertently distract.
• Mentally motivate yourself. The words: "My body is working, my muscles are getting stronger, I'm becoming more beautiful! " You work perfectly.
• Do a warm-up before the workout.
• Use a stopwatch. When you see how seconds increase, it motivates.

Popular plank options: techniques, nuances and differences

Classic

You should rely on your fingers and forearms. The arms are bent at the elbows at a 90 degree angle, the forearms are parallel to each other. Your body is a straight line from head to toe. Stretch your buttocks and leg muscles. Do not lower the pelvis, do not raise or lower the head. Breathing is equal.

Full or straight arms

Straighten your arms and raise your thighs, keeping your hands on the floor. This plank may even seem easier to 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 directed straight forward. Turn the inside of the elbow forward to turn your biceps.

Lateral

Start on the right side, put your feet on each other. Place the right lower elbow directly under the right shoulder and lift the thigh off the floor to form a straight line. You should feel tension in the lumbar region. Stretch your left arm toward the ceiling or place it on your left thigh. Hold this posture for a few seconds, then repeat the same on the other, left side of the body. If you feel that one side of your body is stronger than the other, keep doing the same number of repetitions on each side so that they become equally strong.

By raising the side leg

When you can catch a side plank for a minute, you can try this variation. Stand in a lateral plank position and press, lift the upper leg a few inches off the floor, then stretch the muscles, control the movement of the leg, lower back. Do 10 repetitions, then repeat on the other side.

By lowering the thighs laterally

Stand next to the plank, lower your pelvis without touching the floor, then return to the starting position. What gives? Increased load indirectly.

Full leg lift

Start with a full plank position, rest your hands on the floor, and keep your hips and bumps tight. Lift one leg up, gripping the buttocks. Hold your foot in the air for a few seconds, then jump to the other foot and do the same. It is not necessary to lift the legs too high, it is important to stretch them away from you. Do 10 reps for each leg.

Uku

ᲓSit on the floor. Put your hands on the floor, pull back slightly. Lift the pelvis. The wrists should rotate over and the elbows should bend, with the club head bring behind. Opara on the wrists and heels. Stretch the body, he should form a straight line.

On football

We complete the classic plank, but raise the legs with the help of a fitball. The ball is kicked out of play.

Army or dynamic

Start from the main position of the plank, forearms on the floor. Now, lift first with your right hand, then with your left hand, move to the full plank position. After that, lower yourself back to the base position, again from the right side. Do 10 reps on each side - 10 reps to the right, then 10 reps to the left.

Climber on a rock or knee

Start with a full hip position, then stretch the abdominal muscles and extend the right knee toward 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. You can do it quickly or slowly, the main thing is the right technique, because it is more important than speed.

Touch the shoulder alternately

Start with the full plank position, keeping the thighs as stable as possible. Reach with your right hand on your left shoulder. Return the right hand to the starting position, then touch the right shoulder with the left hand. Repeat this exercise 20-30 times.

But now that you know a lot more about the bar than before, you ask yourself how many pounds can you lose with the help of exercise? The answer may be confusing, but if you do not create a calorie deficit in your diet, then even this 30-day fat burning program will not help you lose weight. This will help strengthen the muscles, strengthening them. If you want to lose weight, start burning more calories than you consume. A simple rule of thumb applies to weight loss: if more than is lost, all the excess goes to body fat. I would like to learn how to save money the way our body stores fat! Complete the plank with the following tips:

Useful tips for exercise and weight loss

• Serve eggs for breakfast. Egg consumption in the morning has many positive properties, one of which is weight gain. If you replace the bread that many people eat for breakfast with eggs, then you will lose more calories and fat by that day and you will be better satisfied.
• Drink coffee (preferably black). Coffee contains a lot of antioxidants and has many health benefits. The caffeine in a cup of coffee speeds up metabolism by 3-11%. But sugar or other high-calorie ingredients should not be added to coffee as it completely detracts from its benefits.
• Remove latent sugar from your diet. Sugar is one of the most harmful ingredients in the human diet today. Many people consume too much sugar. Studies have shown that sugar and fructose syrup are associated with an increased risk of obesity as well as diabetes and other cardiovascular diseases. If you want to lose weight, remove sugar from your diet. Pay attention to the labels on the 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 that have been removed from all other nutrients such as proteins and fats. These types of carbohydrates cause an increase in insulin levels. The increase in insulin stimulates hunger and the desire to eat sweets. Refined carbohydrates are closely linked to obesity. If you're going to eat carbohydrates at all, then eat them whole, with natural fiber.
• Control parts. Controlling portions or counting calories is very helpful. Counting calories at each meal helps motivate you to lose weight. Anything that allows you to learn more about your food will be helpful.
• Enjoy more protein. Protein is most important for weight loss. Eating protein-rich foods speeds up the metabolism and allows it to burn more than 100 calories a day. At the same time, the food itself contains 400 fewer calories than you normally consume. Also, you will lose the desire to eat in the evening and the craving for sweets.
• Add whey protein to your diet. If you have difficulty adding enough protein to your diet, start taking a protein powder supplement to get enough protein.
• Enjoy "real" food. If you want to be a healthy person, you have to completely switch to a complete food menu. These foods will fill you up, it is difficult to overeat and it is very difficult to gain weight with such a diet if most of your food is unprocessed.

An example of a daily diet

• Breakfast: 2 slices of whole wheat toast + 2 boiled eggs + hot sauce (optional)
• Breakfast: 1 cup berries, blueberries, for example + a handful of nuts;
• Lunch: 100 g of salmon + avocado + 1 whole loaf + 1 cup of herbs;
• Afternoon: broccoli and cauliflower + 2 tablespoons sugar-free yogurt;
• Dinner: 130 g lean steak + stewed carrots + Brussels sprouts + 1 tablespoon olive oil;
• And at night (possible for one hour) 150 g of cottage cheese (of course, without sugar).

What else can you do to lose weight fast?

Aerobic exercise

Aerobic exercise (cardio) is an excellent way to burn calories and improve physical and mental health. Cardio is especially effective in removing belly fat, unhealthy fat that accumulates around the organs and causes disease.

In strength training

This will speed up the metabolism and prevent the loss of muscle mass. Of course, it is important not only to lose fat, but also to gain muscle. That is why strength training is essential.

In high-intensity interval training

If you do not spend a lot of time on exercise, you will speed up your metabolism, increase endurance and burn extra calories.

The plank develops a sense of balance and trains willpower and character. Stand in it for a few seconds every day and do not allow yourself to give up, you build your character and become stronger. Maybe this workout is the beginning for a beautiful, athletic body that you are proud of.