How to make boards to lose weight: tips and tricks for beginners

If you want to pump the press, strengthen the core muscles of the nucleus, squeeze the culture, straighten, strengthen the shoulder and gluteal muscles, the board will help you.

Is it hard to believe that a daily workout can improve your strength, figure, mood, and more? But it's true! This pose has many positive effects on your body. While this is not the easiest exercise, exercising regularly will benefit you for a lifetime.

In yoga, a wooden pose or Phalakasana is a pose to develop strength because it tenses all the major muscles of the body, as well as the shoulders, strengthening the neck, back muscles, hips and quadriceps and abdominal muscles. Planck is also known as isometric posture. It narrows the muscles, forcing them to take a predetermined position. You stand at the bar and your body works.

This is the most popular workout in all fitness programs and does not require machinery, equipment, free weights and a gym. All you need is your body, desire and determination, 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 can find this exercise in yoga, Pilates, stretching, physical education.

Static exercise, which seems simple, just looks like that. After stopping at the bar for a minute, you will realize that time does not fly so fast. By the way, the world record for men is 8 hours 1 minute 1 second. Women's record - 3 hours 31 minutes. So, there is something you have to make an effort. Now everything is fine.

Useful properties of the rod for health and weight loss

Exercise not only tightens muscles, but also has a prophylactic and therapeutic effect against certain diseases. The effect is provided by the systematic implementation of training. Plank is capable of:

• prevent and eliminate the first manifestations of cervical and lumbar spine osteochondrosis;
• significantly improve posture;
• relieve pain in the spine;
• stimulate blood circulation;
• speed up metabolism;
• Burn calories.

Note that the last two points show that this exercise helps to lose weight.

Which muscles work

The following muscles work during the performance of a standard (classic) bar:

• Rectus and transverse abdominal muscles;
• biceps, triceps, deltoid;
• Lumbar paravertebral muscles;
• Biceps, quadriceps thighs and thighs;
• Chest muscles;
• Back and chest muscles.

Useful features

1. Strengthens torso musclesThis pose is most useful when you are trying to build core strength because it targets all muscle groups in your abdominal muscles. . . and did you think that there are only abdominal muscles in the abdominal muscles? Plank works not only the abdominal muscles, but also the stabilizing muscles, the lateral abdominal muscles, which are responsible for the condition of the hip and spinal muscles.
2. The muscles become clearer. Plank also loads the muscles of the shoulders, chest, legs and back. They will also grow up. The functionality of this pose, combined with isometric tension, helps the muscles in the whole body to "dry out" and look clearer.
3. Accelerates metabolism. In addition to increased muscle strength and weight with proper exercise, and increased strength and good figure, it has another great feature - accelerated metabolism! As you gain muscle mass, you speed up your metabolism at rest, which allows you to burn more calories.
4. Prevents back painAs your abdominal muscles get stronger, your body needs to use less of your back muscles to maintain your posture. Instead of the back muscles, all the exercises and torso muscles used for work are working, which reduces the likelihood of back pain.
5. Your posture is improving. Posture improvement is most often achieved by strengthening the health and strength of the back and torso muscles. When you assume a plank position, your back, neck, shoulder, and abdominal muscles work to keep your body in an organic position.
6. Improved coordination. Isometric maintenance of posture stimulates the improvement of coordination and balance in general. If you learn to do the board skillfully, you will be able to keep your vertical position more effective and stable.
7. Improves joint and bone healthPlank allows you to train with heavy weights, reducing the unpleasant and negative effects associated with exercises such as running and jumping. When you stand in this position, new living bones are formed, which help to create healthier, stronger bones. Physical activity during exercise also improves blood circulation in the joints, making them more mobile. Reduces friction
8. Improves mood and reduces stress. Execution of the plank, like any other exercise, promotes the release of neurochemically active compound endorphins. Endorphins improve mood and create a feeling of joy, as well as help relieve stress. This pose can also relieve tension, as this allows the body to stretch while exercising.

Given the number of benefits of its implementation, it is not difficult to understand why it is so popular.

Whether you are just starting out or add a minute to your time in this pose, remember that quality is always more important than quantity or time. As soon as your posture starts to "fall apart", you should stop, take a break, and try again on the next set or day.

Proper execution technique

The algorithm for performing the action is very simple, but still pay attention to the little things, learn to stand properly on the bar, skillful technique is the key to success.

• Lie on your stomach. Place your elbows on the floor at shoulder level. Put your wrists on the ground. The folded arms should form an angle of 90 degrees. Straighten your legs and now lean on your toes and forearms. The legs can be placed on top of each other or spread to hip width. Make sure your elbows are under your shoulders.
• Squeeze and straighten your whole body. Your body should be in a straight line from head to toe.
• Do not bend the spine, do not lift the pelvis;
• Squeeze the press;
• Breathing is even and calm.

There are many varieties of this exercise. But if you master the classic wooden execution technique, other options will not be a problem.

Common Errors

• Raise the pelvis above head level. The bar's own position is violated. What does this lead to? This is the most common mistake. People are often encouraged to raise their hips, as this will allow them to hold the pose longer. The problem is that when you lift your hips, most of the load falls on your shoulders and loses the meaning of the pose. This error causes pain in the shoulders and back. Keep your hips in a straight line between your heels and shoulders.
• Bending in the cervical region. Overloaded neck muscles. The neck should be kept in a neutral position when performing - the head should not fall down or rise. Imagine that both the head and the neck are part of a straight line created by 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 feel pain in your upper back or neck.
• Raise your elbows to the side, lock your fingers, and lower your head below the desired level. As a result, the shoulders are less involved, and blood flows to the head. If you keep your hands on top of each other, this will reduce the effectiveness of the pose. Abdominal muscles work less when your hands are holding each other. Always keep your arms apart, extend them in a straight line from your elbows, and keep your hands on the ground.
• Bending back down. If you continue to pose with such a mistake, you may have a problem in the lower back. When you bend your back, the weight of your body stops loading the muscles, instead maintaining the load on the spine and the connections between them. This error causes pain in the lower back. Correct the error by turning the bowl slightly. This will make your back straight. Squeezing the hips is also helpful.
• The hips are very low. If your hips are too low, all of your body weight will fall on the lower vertebrae, although the muscles of your torso must work. It seems that leaning back is easier than muscles, but then training loses its meaning.
• A round back is a sign that your shoulders are curved. People sometimes make this mistake to compensate for a weak body. It allows people with a weak torso to hold the pose longer due to excessive tension in the back, neck and shoulder muscles. To correct this error, lower your shoulders and away from your ears. The trapezius muscles and the middle back muscles (upper back muscles) should be compressed to prevent the back from rounding.

Getting Started Tips

Perform the exercise on a yoga mat or towel so that the hard floor does not bother your elbows. Before exercising, you need to warm up by stretching for three minutes or doing some simple exercises. For the first few days, stop at the bar for just 20 seconds. This is enough for beginners. Keep your feet shoulder-width apart to facilitate exercise.

If you do not feel confident in this situation, do it on your knees.

After a few days, as the muscles get stronger, straighten one leg, hold the weight, and tighten the barbell from the knee. Stay like this for 30 seconds, then change your legs. After completing the exercise, we recommend that you take the baby pose. This will relieve tension and relax the core muscles.

Is it possible to bar during menstruation?

Of course. You can do many things during menstruation, especially sports. Some young ladies can use critical days as an excuse not to study, but to lie on the couch, sparkle, get a couple of cakes. But you will not do that. If you have a catastrophic decline in strength and mood during this period, it is better to slow down with exercise. And if the critical days are not so critical for you, stop at the health bar.

How long do you have to stand at the bar to lose weight?

Not sure how long you will continue your plank pose? Hold until you find it difficult to maintain the correct technique, or hold until you feel your muscles begin to ache and your body begins to tremble - then hold for another 5-10 seconds.

If this is your first time in this pose and you find yourself standing comfortably for 1 minute, congratulations. Your physical condition is satisfactory. But if you are completely new to the sport, then you can start with 10 repetitions a day for 10 seconds. After a while, as the muscles get stronger, do 4 cycles of 30 seconds, increasing the exercise time by 1 second each time.

Remember that the main thing is technique. It is better to stand in perfect shape for 20 seconds than for 40 seconds when your back is curved.

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

But you must understand that everything depends on the capabilities of your body. By starting to exercise and assess 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.

It is up to you when the plank is best to lose weight. After all, it is good, because it requires nothing but your body and a little space. Exercise can be done in the morning, evening and afternoon, but you should not do it immediately after meals and before going to bed.

How to stay on the plank longer

Regular training will allow you to stay at the bar longer and technically. But there are other important points:

• Comfortable shoes and clothes. In this sense, relax yourself. A high-cut shoulder strap or slipper sneakers should not distract you.
• A fairly soft mattress or towel that will allow you to stay in the pose longer. After all, the pain from the hard floor felt in the elbow can give up prematurely.
• Ventilated room. You need oxygen.
• Turn on the music.
• Keep yourself calm, turn off your phone, and be careful not to be distracted.
• Mentally motivate yourself. Words: "My body works, my muscles get stronger, I look better! " Great job.
• Warm up before training.
• Use a stopwatch. It motivates you to see how the seconds increase.

Popular wood options: techniques, nuances and differences

classic

You should lean on your toes and arms. The arms are bent at an angle of 90 degrees at the elbows, the forearms are parallel to each other. Your body is a straight line from head to toe. Squeeze the chest and leg muscles. Do not lower your pelvis, raise your head, or lower it. The breath is equal.

Full or straight sleeves

Straighten your arms and raise your hips, keeping your hands on the ground. For some people with a more developed upper body, this board may seem easier. This variety will make your shoulders more stable than the classic. The fingers should be wide apart and the middle finger should point straight forward. Turn the inside of your elbow forward to activate your bicep.

Lateral

Lie on your right side, put your feet on top of each other. Place your lower right elbow directly under your right shoulder and lift your thigh off the ground to create a straight line. You should feel tension in the lumbar region. Extend your left arm to the ceiling or place it on your left thigh. Hold this pose for a few seconds, then repeat the same thing with the other, left side of the body. If you feel that one side of your body is stronger than the other, continue to do the same number of repetitions on each side to make them equally strong.

Lateral with leg lift

If you can hold the sideboard for a minute, you can try this change. Lift to the side plank position and, holding this position, lift your upper leg a few inches off the ground, then lower it back, straining your muscles and controlling the movement of your foot. Repeat 10, then repeat on the other side.

Lateral with lowering of the hips

Stand on the sideboard, lower your pelvis without touching the ground, then return to the starting position. What gives? Increasing load over oblique.

Raise your legs completely

Start in a full plank position, place your hands on the floor and keep your hips and abdominal muscles tight. Lift one leg up and squeeze your hips. Hold your foot in the air for a few seconds, then move to the other foot and do the same. You do not need to lift your legs too high, it is important to extend them away from you. Repeat 10 times with each leg.

Reverse

Sit on the floor. Put your hands on the ground and pull back a little. Lift your pelvis. The palms should be strictly under the shoulders. Opara on the palms and heels. Squeeze your body, it should form a straight line.

In fitball

We do the classic board, but with the help of fitball we lift the legs. The ball is under your feet.

Army or dynamic

Start by placing your forearms on the ground in a basic plank position. Now push first with your right hand, then with your left, to the full plank position. After that, start again on the right side and lower yourself to the main position. Do 10 repetitions on each side - 10 repetitions on the right, then 10 repetitions on the left.

Rock climber or kneeling

Start in a full plank position, then squeeze your abdominal muscles and pull your right knee towards your chest using your lower abdominal muscles. Return the right leg to the starting position and repeat the exercise for the left leg. Continue to repeat the exercise 20-30 times on both knees. You can do it fast or slow, the main thing is the right technique, because speed is more important.

With alternate shoulder touches

Start in a full plank position, keeping your hips as stable as possible. Reach your 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 more about the bar than ever before, you ask how many kilograms you can lose through 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 help you lose weight. It will help to strengthen muscles and strengthen them. If you want to lose weight, start burning more calories than you consume. The simple rule of thumb is to lose weight: if you gain more than you lose, all the excess goes to body fat. I wish we could learn how to save money, our body stores fats! Make a board by combining these tips:

Useful tips for training and weight loss

• Eat eggs for breakfast. Egg consumption in the morning has many positive features, one of which is accelerated weight loss. If you replace the bread that many people eat for breakfast with eggs, you will lose more calories and fat for that day and you will be better saturated.
• Drink coffee (preferably black). Coffee contains large amounts of antioxidants and has many health benefits. The caffeine in a cup of coffee speeds up metabolism by 3-11%. However, sugar or other high-calorie substances should not be added to coffee, as this completely eliminates its benefits.
• Eliminate hidden sugar from your diet. Sugar is one of the most harmful substances in the current human diet. Many people consume excessive amounts of sugar. Studies have shown that both sugar and fructose syrup are associated with a higher risk of obesity, as well as diabetes and other cardiovascular diseases. If you want to lose weight, eliminate sugar from your diet. Pay attention to the labels on the packages, 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 in which all other nutrients, such as proteins and fats, are excluded. These types of carbohydrates cause jumps in insulin levels. An increase in insulin stimulates hunger and the desire to eat something sweet. Refined carbohydrates are closely linked to obesity. If you are going to eat carbohydrates in general, eat them with natural fiber.
• Control parts. Portion control or calorie counting is very helpful. Calorie counting at every meal encourages you to lose weight. Everything that allows you to learn more about your food will be useful.
• Eat more protein. The most important thing to lose weight is protein. Eating protein-rich foods speeds up your metabolism and allows you to burn more than 100 calories a day. At the same time, the food itself contains 400 fewer calories than you normally consume. You will also lose the desire to eat dinner and your passion for sweets.
• Add whey protein to your diet. If you are having trouble adding 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 should completely switch to a menu of all foods. These foods satisfy you, it is difficult to eat a lot, and if most of the food is not processed, it is very difficult to gain weight on such a diet.

An example of a daily diet

• Breakfast: 2 slices of whole wheat toast + 2 hard boiled eggs + hot sauce (optional)
• Snack: 1 cup berries, blueberries, for example + a handful of nuts;
• Lunch: 100 g of salmon + avocado + 1 whole grain bread + 1 cup of greens;
• Afternoon snack: broccoli and cauliflower + 2 tablespoons unsweetened yogurt;
• Dinner: 130 g lean steak + baked carrots + Brussels sprouts + 1 tablespoon olive oil;
• And at night (an hour is possible) 150 g of cottage cheese (of course, without sugar).

What else can you do to lose weight faster?

Aerobic exercise

Aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health. Cardio is especially effective in removing belly fat, unhealthy fats that accumulate around the organs and cause disease.

power education

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 important.

High-intensity interval training

By not spending too much time exercising, you will speed up your metabolism, increase endurance, and burn extra calories.

Plank develops a sense of balance and cultivates will and character. If you stand there for a few more seconds each day and don't allow yourself to give up, you build and strengthen your character. Maybe this workout will be the beginning for a beautiful, athletic body that you will be proud of.