If you want to pump up the press, strengthen the core muscles of the heart, tighten the stomach, make it flat, strengthen the shoulder and gluteal muscles, the plank will help.
Is it hard to believe that one exercise every day can improve your strength, figure, mood and much more? But it's true! This posture has many positive effects on your body. While it may not be the easiest exercise to do, it will have lifelong benefits if done regularly.
In yoga, the plank or Phalakasana posture is a posture for developing strength, because it relaxes all the major muscles of the torso, as well as the shoulders, strengthens the neck, back muscles, buttocks and quadriceps andthe abdomen. The plan is also called the isometric position. It contracts the muscles, forcing them to hold one preset position. You stand in the bar, and your body works.
This is the most common 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 even do it at home!
The plank will help speed up metabolism, improve blood circulation, and the exercise is suitable for everyone: beginners and advanced, both men and women. You will find this exercise in yoga, Pilates, stretching, bodybuilding.
That just seems like a simple static exercise. After standing in the bar for one minute, you will realize that time is not flying so fast. By the way, the world record is 8 hours, 1 minute and 1 second for men. Women's record - 3 hours 31 minutes. So you have something to strive for. Now about everything in order.
Useful properties of the bar for health and weight loss
Exercise not only tightens the muscles, but also has preventive and curative effects against certain diseases. The effect is guaranteed by the systematic application of the exercise. The plank is capable of:
- prevention and elimination of the first manifestations of osteochondrosis of the cervical and lumbar spine;
- significant improvement in posture;
- relieve pain in the spine;
- stimulate blood circulation;
- speed up metabolism;
- burn calories.
Please note that the last two points suggest that this exercise contributes to weight loss.
What muscles work
During the execution of the standard (classical) bar, the following muscles work:
- Rectus and transverse abdominal muscles;
- Biceps, triceps, deltoid;
- Paravertebral muscles of the lumbar;
- Biceps, quadriceps thighs and calves;
- Muscles of the buttocks;
- Muscles of the back and chest.
Beneficial features
- It strengthens the muscles of the torso. When you are trying to build core strength, this is the most beneficial because it targets all the muscle groups in your abs. . . and you thought the abs were just abs? The plank not only works the abs, but also the stabilized muscles, as well as the lateral abdominal muscles, which are responsible for the position of the hips and spinal muscles.
- Muscles become more prominent. The plan also places a load on the muscles of the shoulders, chest, legs and back. They will also grow. The functionality of this posture, combined with isometric tension, helps muscles throughout the body "dry out" and become more noticeable.
- Accelerates metabolism. Another great property is strength and muscle mass, which increases with proper exercise, as well as increased strength and a good figure - accelerated metabolism! When you increase muscle mass, you speed up your relaxation metabolism, allowing you to burn more calories.
- Prevention of back pain. As your abdominal muscles become stronger, your body must become less dependent on using your back muscles to maintain your posture. Instead of the back muscles, the torso muscles now work, which is used for all exercises and work, reducing the likelihood of back pain.
- Improves your posture. Posture is often improved by strengthening the health and strength of the muscles of the back and torso. When you take the plank position, your back, neck, shoulder muscles, and abdominal muscles work to organically hold your body in position.
- Improved coordination. Isometric possession of the posture encourages improved coordination and balance in general. If you learn how to do the plan skillfully, you will be able to hold a straight posture in a more effective and steady manner.
- Improves joint and bone health. The plank allows you to train with heavy weights and reduce the unpleasant and negative effects of exercises like running and jumping. When you stand in this position, new living bone is created, which helps build healthier and stronger bones. Physical activity during exercise also improves blood circulation in the joints, making them more mobile. Reduces friction.
- Improves mood and reduces stress. The implementation of the plan, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphin improves mood and creates a feeling of joy, while also helping to relieve stress. This posture can also relieve tension, as the exercise gives the body the opportunity to stretch.
Judging by the number of benefits from its implementation, it is not difficult to understand why it is so popular.
Whether you are just starting out or just taking a moment to your time in this posture, remember that quality is always more important than quantity or length. As soon as your posture begins to "fall apart", you should stop, take a break, and try again for the next set or day.
Proper execution technique
The algorithm for doing the movement is very simple, but still, be mindful of the little things, learn how to stand in the bar properly, competent technique is the key to success.
- Lie on your stomach. Place your elbow on the floor at shoulder level. Place your forearms on the floor. Bend arms should have a 90 degree angle. Straighten your legs and now lean forward on the toes and forearms. Legs can be put together or hip width spread apart. Make sure your elbow is under your shoulder.
- Make your whole body tighter and straighter. Your body should be from head to toe in one straight line.
- Do not bend the spine, do not raise the pelvis;
- Tighten the press;
- Breathing is balanced and calm.
There are many types of this exercise. But if you master the technique to perform the classic plank, there will be no problems with other options.
Common Mistakes
- Raise the pelvis above head level. The position of the bar is violated. Where does this come from? This is the most common mistake. People often feel tempted to raise their hips as this will allow them to maintain the posture longer. The problem is that when you lift your hips up, most of the load falls on your shoulders and the posture loses its meaning. This mistake leads to the development of pain in the shoulders and back. Keep your hips in a straight line between your heels and your shoulders.
- Deflection in the cervical region. Overloaded neck muscles. When exercising, the neck should be kept in a neutral position - the head should not fall down or rise higher. Imagine that both the head and the neck are parts of a straight line created by the rest of the body. When the neck is not at this line and the head is down or up, you are more likely to notice pain in your upper back or neck.
- Raise the elbows to the side, connecting the fingers into the lock and lower the head below the desired level. As a result, the shoulders become less involved, ripping blood to the head. If you keep your hands on each other, this will reduce the effectiveness of the posture. When your hands hold each other, the abdominal muscles work less. Always keep your arms apart, 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 posture with such an error, you may experience problems with your lower back. When you smell your back, the weight of your body stops loading the muscles, instead, the vertebrae and the connections between them hold the load. This mistake creates pain in the lower back. Correct the error by rotating the pelvis slightly. This will make your back straight. It is also useful to tighten the buttocks.
- The hips are too low. If your hips go too low, then the full weight of your body will be employed on the lower vertebrae, although the muscles of the torso should work. It seems easier to lean on the back than on the muscles, but then the exercise loses its meaning.
- A round back is a sign that your shoulder is hanging. Sometimes people make this mistake to compensate for a weak torso. The mistake allows people with a weak torso to maintain posture longer, due to excessive tension in the muscles of the back, neck and shoulders. To correct this error, move your shoulders down, away from your ears. The trapezius muscles and the muscles of the middle back (upper back muscles) should be tightened to prevent the back from sagging.
Tips for Beginners
Do the exercise on a yoga mat or towel so that the hard floor does not cause discomfort at your elbows. Before you exercise, warm up by stretching or doing some simple exercises for three minutes. The first few days, stand in the bar for only 20 seconds. This is enough for beginners. To facilitate the exercise, place your feet hip-width apart.
If even in this position you do not feel confident enough, then do it from your knees.
After a few days, when the muscles get stronger, pull the twisted bar from the knees by straightening one leg and weighing it. Wait like this for 30 seconds, then change legs. After completing the exercise, we recommend taking balsa - the posture of the child. This will relieve tension and relax the core muscles.
Is it possible to do the bar during menstruation
Definitely yes. During menstruation, you can do a lot of things, especially sports. Some young ladies may use critical days as an excuse not to study, but to lie on the couch, at glossy leaves, bring a few cakes. But you will not. If during this period you have a catastrophic decline in strength and mood, then it is best to slow down with training. And if the critical days are not so crucial for you, stand on the bar for your health.
How long do you need to stand on the bar for weight loss?
Not sure how long to hold a posture plank? Hold on until you find it difficult to maintain the correct technique, or hold it until you feel your muscles start to shrink and your body start to vibrate - then hold it for another 5-10 seconds.
If this is your first time in this situation and you are easily standing for 1 minute, congratulations. You are in a satisfactory physical condition. But if you are completely new to the sport, then you can start with 10 seconds, doing five repetitions a day. After a while, as the muscles become stronger, do 4 rounds of 30 seconds, increasing the duration of the exercise by 1 second each time.
Remember that the main thing is technique. Standing for 20 seconds with perfect form is better than 40 seconds with your lower back arched.
Plank every day, but leave one day a week to rest.
But you need to understand that everything depends on the capabilities of your body. Starting with 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 pleasures.
When it's better to make the plan for weight loss 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, and in the evening, and during the day, but you should not do it immediately after eating and just before bedtime.
How to stay in the plan longer
Regular training will allow you to stand in the bar longer and more technically. But other points are also important:
- Comfortable shoes and clothes. Make yourself comfortable in this sense. You should not be distracted by the shoulder strap cutting the top or slipping sneakers.
- a soft mat or towel that will allow you to stay in the stuff longer. After all, the pain from a hard floor, felt in the elbow, can bring you up prematurely.
- Ventilated room. You need oxygen.
- Turn on the music.
- Keep yourself quiet, switch off your phone, be careful not to inadvertently interrupt.
- Mentally motivate yourself. Words: "My body is working, muscles are getting stronger, I'm getting more beautiful! "
- Do a warm-up before exercise.
- Use a stopwatch. When you see how the seconds increase, it inspires.
Common plank options: technique, nuances and differences
classical
You should lean on your toes and forearms. The hands are bent at the angles at a 90 degree angle, the forearms are parallel to each other. Your body is a straight line from head to toe. Tighten your buttocks and leg muscles. Do not lower your pelvis, raise or lower your head. Breathing is balanced.
Full or straight hands
Just raise your arms and hips, keeping your hands on the floor. The appearance of this plan may even be easier for some people with 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 point straight ahead. Rotate the inside of your forward angle to catch your biceps.
lateral
Lie on your right side, placing your feet on top of each other. Place your lower right elbow just below your right shoulder and lift your cradle off the floor to create a straight line. You should feel tension in the waist area. Stretch your left hand towards the ceiling or place it on your left thigh. Hold this posture for a few seconds, then repeat the same with the other side of the left body. If you feel that one side of your body is stronger than the other, continue doing the same number of reps on each side to make them just as strong.
lateral with leg lift
When you can hold the pink side for one minute, you can try this switch. Get into a pink side-position and, keeping the position, lift your upper leg a few inches off the floor, then, tighten your muscles, control the movement of your foot, lower it back. Repeat 10 reps, then repeat on the other side.
lateral to lower the hips
Standing on a sidewalk, lower your pelvis down without touching the floor, then return to the starting position. What brings? Increased oblique load.
Full leg raise
Start in a full plank position, resting your hands on the floor and keeping your hips and abs tight. Raise one leg up, pushing your buttocks. Hold your foot in the air for a few seconds, then move to the other leg and do the same. It is not necessary to raise your legs very high, it is important to stretch them away from you. Do 10 repetitions with each leg.
Reverse
Sit on the floor. Put your hands on the floor, lift them back slightly. Raise your pelvis. The palms should be firmly under the shoulders. Opera on the palms and heels. Tighten your body, it should form a straight line.
Ar fitball
We do the classic plank, but we raise the legs with the help of a fitball. The ball is under the feet.
Weapon or dynamic
Start in the basic plank position with your forearms on the floor. Now, pushing out first with your right hand, then with your left, move to a full plank position. After that, lower yourself back to the base position, starting again on the right side. Make 10 reps on each side - 10 reps on the right, then 10 reps on the left.
Rock climber or knee pull
Start in a full plank position, then tighten the abdominal muscles and pull your right knee toward your chest using your lower abdominal muscles. Return the right leg to the starting point and repeat the exercise for the left leg. Continue the exercise again with both generations 20-30 times. You can do it fast or slow, the main thing is the right technique, because it is more important than speed.
With alternating shoulder touches
Start in a full plank position, keeping your hips as stable as possible. Reach with your right hand to your left shoulder. Return to your right hand to the 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 the bar than before, you ask, how many kilograms can you lose weight with the help of exercise? The answer may disappoint you, but if you do not create a calorie deficit in your diet, then this 30 day fat burning program will not even help you lose weight. It will help strengthen the muscles, making them stronger. If you want to lose weight, start burning more calories than you eat. A simple mathematical rule applies to losing weight: if more has come than lost, all the excess goes to body fat. I wish we could learn how to save money on the way our body stores fat! Make the plan by combining it with these tips:
Useful tips for training and weight loss
- Eat eggs for breakfast. Consumption of eggs in the morning has many positive properties, one of which is accelerated weight loss. If you substitute eggs for the bread that many people eat for breakfast, then you will lose more calories and fat for that day and you will be better satiated.
- Drink coffee (preferably black). Coffee contains a huge amount of antioxidants and has many health benefits. The caffeine contained 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 this will fully reap its benefits.
- eliminate hidden sugar from your diet. Sugar is one of the most harmful ingredients in the current human diet. Many people eat too much sugar. Studies have shown that sugar and fructose syrup are associated with a strong risk of obesity, as well as diabetes and other cardiovascular diseases. If you want to lose weight, then remove sugar from your diet. Watch out for labels on packages, 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 cereals that have all the other nutrients, such as proteins and fats. These types of carbohydrates cause spikes in insulin levels. Insulin surges stimulate 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 parts. Portion control or calorie counting is very helpful. Counting calories at every meal helps you lose weight. Anything that allows you to learn more about your food will be helpful.
- Eat more protein. protein is the most important thing for weight loss. Eating foods rich in protein speeds up metabolism and allows him to burn 100 more calories per day. At the same time, the food itself contains 400 calories less than you normally eat. Also, you will lose the desire to eat in the evening and cravings for sweets.
- 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 completely switch to a whole foods menu. These foods fill you up, are hard to overeat, and very difficult to gain weight on such a diet if most of your food is unprocessed.
daily diet example
- Breakfast: 2 slices of whole wheat toast + 2 hard boiled eggs + hot sauce (optional)
- Snack: 1 cup berries, such as blueberries + a handful of nuts;
- Lunch: 100 g salmon + avocado + 1 whole grain bread + 1 glass of greens;
- Afternoon snack: broccoli and cauliflower + 2 tablespoons of unsweetened yogurt;
- Dinner: 130 g lean steak + stewed carrots + Brussels sprouts + 1 tablespoon olive oil;
- And at night (it is possible for an hour) 150 g of cottage cheese (of course, without sugar).
What else can you do to lose weight faster?
Aerobic exercise
Aerobic (cardio) exercise is a great way to burn calories and improve your physical and mental health. Cardio is especially effective at getting rid of belly fat, unhealthy fat that accumulates around organs and causes diseases.
strength training
This will speed up your metabolism and prevent you from losing muscle mass. Of course, it is important not only to lose fat, but also to gain muscle. Therefore, strength training is essential.
High Intensity Interval Training
If you do not spend enough time exercising, you will speed up your metabolism, increase your stamina, and burn extra calories.
The plan develops a sense of balance and trains power and character. Standing there every day for a few seconds longer and not letting yourself give up, you build your character and become stronger. This exercise may be the start of your beautiful, athletic body that you can be proud of.