Surely everyone knows about plank exercises by now. Not so long ago, all the fitness trainers began to talk about it, plans and tables for performing "bars" 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 with this.
Most people have the misconception that just doing plank for a month, you can achieve perfect body. Let's see what can really be achieved by doing this, without a doubt, a useful exercise. But we warn you right away - the article is purely exploratory. This is not a call to action. Only an expert can tell you how to properly lose weight and what methods to use for this.
Plank weight loss - the best exercise for the whole body
The barbell is an isometric exercise that puts a static load on the abdominal and body muscles. During the process, it is necessary to press the area between the shoulder blades and lower back, forearms, thighs and buttocks. It is presented in options that vary in complexity of execution, suitable for both beginners in sports and professional athletes.
Planks work 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 then - stretch.
What is Plank?
Plank is an exercise that strengthens the rectum and oblique abs. It has a number of different options, which vary in the complexity of the execution and the area of \u200b\u200bactivity in the process.
The exercise is quite popular in the bodybuilding industry. It is part of a series of complex, functional exercises. Its varieties are found in yoga and Pilates classes.
Types of boards
- classic - on straight arms;
- classic - on the elbow;
- side;
- with torsion;
- push-up;
- with arms or legs outstretched.
There are many execution options. New ideas are constantly emerging to further complicate the classic version. But for those who are losing weight, another important thing - whether it is possible to get rid of excess weight in this way, whether such an exercise helps to reduce fat on the abdomen and sides.
Does it help with weight loss?
Plank is a good strength exercise to work the abdominal muscles. It effectively addresses them, helps to strengthen them. But for weight loss, this is not what matters, but the calorie deficit: you need to spend more than you eat.
To burn an impressive amount of calories, you have to keep the bar on all day! So, hoping that she will burn off the accumulated kilos over the years is not worth it.
But the bar can, and should even become, part of a complex of physical exercises, combined with proper nutrition, as well as complex psychotherapy to correct eating habits.
Benefits of Plank
The plank is a well-functioning exercise that doesn't require special equipment, athletic clothing, or a lot of space. Almost everyone can do it. In addition, it has some other advantages:
- the minimum amount of time to complete;
- no need to go to the gym, you can do it at home;
- can be done even after eating, without eating certain foods before and after exercise;
- there are a few contraindications;
- improve the general condition, the coordination of movements.
Exercise is suitable for strengthening muscles, but it will not be possible to lose weight with it.
Contraindications
In the process, you need to listen to your feelings. If you feel discomfort somewhere, for example pain in a joint or muscle, you should stop immediately, wait until your body is completely stable. If the pain persists, you should consult a specialist, it could be a pinch or sprain.
In addition, bar should not be performed in the following cases:
- spinal cord injury, disc displacement, herniation;
- High Blood Pressure;
- diseases of the cardiovascular system;
- postoperative period;
- when you have a cold or flu, have acute inflammatory diseases.
Be especially careful when performing the exercise, necessarily girls during menstruation. Abdominal strain can cause cramping, pain, or increased bleeding. It is also not recommended to do plank for pregnant women or women who have just given birth.
Effective
As mentioned, plank is a type of exercise that strengthens the muscles of the body. Exercising properly and regularly will help tighten the waistline and make it more prominent. Efficiency, results are largely determined by the following factors:
- regularly: you need to practice the barbell at least three times a week;
- number of approaches: it is better to perform a complete exercise that combines different types of belts;
- proper implementation, strict adherence to technology;
- proper nutrition, healthy sleep, daily routine, adjustment of eating habits - without this, the bar will give no results.
If you do the plank regularly for at least 30 days, you will notice the first results. Usually the condition of the skin changes: becomes smoother, firmer, as a result, the overall impression of weight loss is created.
Plank for how long
The optimal time is selected individually. For an unprepared person, 10 seconds will be enough, as an athlete can endure up to 10 minutes. What happens to the body as time increases:
- During the first 20-30 seconds, there is a feeling of tension, which increases with each second. At the same time, blood circulation in the working areas increases, oxygen is actively supplied. For all of this, the body expends about 5 calories. For starters, this should be enough.
- After a minute, there is a feeling of warmth, a slight shiver. It seems that the muscles are "obstructed", they become dense, like stones. Often at this stage, people give up because they don't want to endure the discomfort or pain.
- After three minutes, a "second wind" will open. Feelings of pain and discomfort are slightly reduced, the body gets used to the load. At this stage, it is better to stop and start again - that way the training will be more effective.
- Holding the bar for more than 10 minutes is not recommended - this will lead to the destruction of muscle fibers.
Most fitness trainers believe that it's better to do multiple reps for 30 seconds than to try to defend every 3-4 minutes. So the body does not have time to get used to the load, to adapt. Each new approach for him is a new test, which will become more and more difficult to cope with.
Regularity of classes
Classes must be regular. It's best to spend the last few minutes of your morning workout on the bar, when your body is warmed up and ready for the load.
If you cannot immediately implement the number of approaches required by the program, you can divide the lesson into two parts: one with exercises, the other 2-3 hours after dinner, just before going. sleep. If a gym session is also provided in the evening, it is better for her 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 used to a regular exercise, you can not only increase the time, but try a more difficult version, and thus control the process;
- technical error. In the next paragraph of the article, we will look at the correct sequence, the typical mistakes of beginners.
The main thing to understand is that quantity is not so important but the quality of training.
How to do it right
The technique is as follows:
- feet shoulder width apart;
- the elbow is located strictly below the shoulder joint;
- gaze down to the fingers, straight neck;
- stomach retracted inward, no deviation in the lower back;
- Legs, abs and arms stretch.
The name of the exercise describes the technique: the torso should be stretched in a straight line - the bar. There should be no creases anywhere.
The implementation technique seems simple at first glance. However, mistakes still happen, especially for beginners. The most common are the following:
- The pelvis is on top. In this position, the load is redistributed, transferred to the muscles of the arm and forearm. At the same time, discomfort in the shoulder joints.
- Tilt your neck, raise your head. When doing the barbell, you need to look down at your fingers. When you move the gaze forward, a deflection is formed in the neck, the load on the cervical vertebrae increases. This is especially dangerous for people with osteonecrosis.
- Elbows set too 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 injury.
- Lower back slant. When performing the exercise, it is necessary to monitor the position of the body. It should be straight, like a plank, like a rope. Otherwise, pain in the lower back may occur.
If the plank is done improperly, you cannot harm yourself. So you should not chase the increase in time, it is better to hold ten seconds, but be precise.
For the beginners
For beginners, just 4-5 minutes per session 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:
| One approach | Lead time |
|---|---|
| First | 10-30 seconds |
| Second | 30-45 seconds |
| Tuesday | 30-45 seconds |
| Wednesday | 10-30 seconds |
If after a set you still have strength, you can repeat about 2-3 times. This exercise can be done in the morning and evening.
The main thing is to develop a routine, to perform exercises regularly.
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 a complex with maximum study of the muscles of the body. Men's representatives are often able to hold the desired position longer due to the natural features of the body, strong arms and back.
Men's programs may include the following types of belts:
- classic;
- side;
- with alternate raising of arms and legs;
- With weight.
For each approach, a separate version of the bar. The duration of an approach is between 45 and 60 seconds. Men can do about 3-5 rounds in one workout.
For women
So, biologically, excess weight in women mainly accumulates in the abdomen and hips. Because of something, the fair sex has their myriad complexities, lack of confidence and beauty. Because they want to overcome this situation, they follow strict diets and torture their bodies with intense training sessions.
But in fact, you can lose weight without having to go on a serious diet. It is worth changing habits, excess weight will go away on its own. But old, toxic occupations must be replaced by new, healthy occupations. As an option - regular workouts, including bars.
The program for women might look like this:
- one approach - classic plank on straight arm or elbow;
- second approach - lateral (left hand side);
- third approach - side (right hand side);
- Fourth approach - again classic on straight arms or elbows.
For the best effect, you need to do about three such circles. The duration of each approach is 30-40 seconds.
Body shaping board
The main benefit of doing planks regularly is strengthening your core. The body changes visibly, becomes healthy, toned.
Additionally, when done properly, it can provide benefits such as:
- strengthens the back muscles, which is especially important for people with a sedentary lifestyle (office workers, students, students, retirees);
- relieve neck and spine pain - plank exercises are often included in a combination of physical therapy exercises prescribed by a doctor;
- increase endurance, because standing plank for a long time is not easy, the muscles tense, there are tremors and you need to control yourself to defend at the right time;
- improves blood circulation, actively provides oxygen to the cells;
- mood lifter - when performing any exercise, the production of hormones, including dopamine and serotonin, is activated.
Plank option
Let's take a closer look at a few basic plank options.
classic
Ideal for beginners - classic. You should master it first, it allows you to remember the technique, as well as understand which muscles are included in the work and how the body reacts to it.
Beginners can make simple options:
- spread the legs slightly, but then make sure that the load does not shift to the shoulders and forearms;
- performed on straight arms, and not on elbows;
- Reach less in time, but increase their number.
Advanced athletes can try harder options:
- performed while standing on your elbows;
- keep your feet together with your heels together;
- increase the duration of an approach;
- use leg weights;
- Do push-ups in the middle.
It is important to choose a complex according to your own taste. Then it won't be considered torture anymore, each time it will be more comfortable.
side plank
Side plank is done while standing on one arm. At the same time, the lateral muscles of the abdomen and waist are mainly put to work. Hold each side for at least 15 seconds.
While performing, you need to make sure that the body is stretched in a straight line. Should not sag the pelvis, severe discomfort in the shoulder joint. Better for beginners to do it on straight arms, raised above the elbows.
You can complicate the option by using weights for the legs and weights for the arms. It will be difficult to stay still in this position.
Planks with limb extensions
Once you have mastered the classic version, you can move on to the complications section. To do this, use the stick with the removal of the hand. People call her "Superman". The position of the usual exercise is taken, then one arm is raised straight 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 tearing your left arm and right leg. Then vice versa. The exercise works well for the back, arms and abs.
The main thing, as with other options, is to follow the technique, do not forget 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 which is "30 days around the bar". Its main condition is to challenge yourself and practice every day, increasing the time, no matter what. Such a plan is designed for 30 days and looks like this:
| Day | Time in seconds | Day | Time in seconds |
|---|---|---|---|
| one | ten | 16 | 120 |
| 2 | ten | 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 |
| ripe | fifty | 24 | 210 |
| ten | fifty | 25 | 210 |
| eleven | fifty | 26 | 240 |
| twelfth | 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 beginner program might look like this:
| Day | Time in seconds | Day | Time in seconds |
|---|---|---|---|
| one | 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 |
| ripe | 35 | 24 | rest |
| ten | 40 | 25 | 90 |
| eleven | 40 | 26 | 90 |
| twelfth | 45 | 27 | 95 |
| 13 | fifty | 28 | 95 |
| fourteen | fifty | 29 | hundred |
| 15 | 60 | thirty | hundred |
The recommended program can be tailored for yourself, adding 5-10 seconds per day.
Expert opinion
On the Internet you can find a lot of reviews, photos from the series "before and after the course. "You should not trust them, because a good result is based on a lot of work, which includes not onlyincluding exercise.