How to make a board for weight loss: tips and tricks for beginners

If you want to pump up the press, strengthen the main muscles of the core, tighten the stomach, make it flat, strengthen the shoulder and buttocks, the plank will help.

Is it hard to believe that doing one exercise a day can improve your stamina, shape, mood, and more? But true! This pose has a number of positive effects on your body. While this may not be the simplest exercise, there are lifelong benefits to doing it regularly.

In yoga, the plank pose or Phalakasana is the strength-building pose as it tensions all the large muscles of the torso as well as the shoulders, strengthens the neck, back muscles, buttocks and quadriceps, and abdominal muscles. The board is also called an isometric position. It tightens the muscles and forces them to hold a predetermined position. You are at the bar and your body is working.

This 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 even do it at home!

Plank helps speed up your metabolism, improves blood circulation, and the exercise is suitable for everyone: beginners and advanced, men and women alike. You will find this practice in yoga, Pilates, stretching and bodybuilding.

A seemingly simple static exercise just seems. Standing in the bar for a minute, you realize that time is not flying so fast. The world record for men is 8 hours 1 minute and 1 second. Women's record - 3 hours 31 minutes. So there is something to strive for. Everything is fine now.

The useful properties of the bar for health and weight loss

Exercise not only tightens the muscles but is also used to prevent and cure certain diseases. The effect is guaranteed by the systematic implementation of the practice. The board is able to:

• prevents and eliminates the first manifestations of osteochondrosis of the cervical and lumbar spine;
• significantly improves posture;
• relieves pain in the spine;
• stimulates blood circulation;
• speeds up metabolism;
• burn calories.

Please note that the last two points indicate that this exercise contributes to weight loss.

What muscles work

During the execution of the standard (classic) rod, the following muscles work:

• Rectus and transverse abdominal muscles;
• Biceps, triceps, deltoid;
• Lumbar paravertebral muscles;
• Biceps, quadriceps and calf;
• The muscles of the buttocks;
• Back and chest muscles.

Beneficial properties

1. It strengthens the muscles of the torso. When trying to build core strength, this pose is most beneficial because it targets all muscle groups in the abdominal muscle. . . and you thought there were only abdominal muscles on your abdominal muscles? The plank processes not only the abdominal muscles, but also the stabilizing muscles as well as the lateral abdominal muscles, which are responsible for the position of the hip and spine muscles.
2. The muscles become more pronounced. The plank also strains the muscles of the shoulders, chest, legs and back. They will grow too. The functionality of this pose, combined with the isometric tension, helps the muscles throughout the body to "dry out" and become more pronounced.
3. It speeds up your metabolism. Muscle strength and mass, which increases with proper training, has another great feature in addition to increased strength and good shape - accelerated metabolism! Increasing muscle mass speeds up your resting metabolism, allowing you to burn more calories.
4. Prevents back pain. As your abdominal muscles get stronger, your body will have to rely less on using your back muscles to maintain posture. Instead of the back muscles, the muscles of the torso now work, which are used in all exercises and work, which reduces the likelihood of back pain.
5. Your posture will improve. Improving posture is most often achieved by strengthening the health and strength of the muscles of the back and torso. When you take up a plank position, your back, neck, shoulder and abdominal muscles work to keep your body organically in place.
6. Improved coordination. Isometric posture stimulates improvement in coordination and balance in general. If you learn to execute the board skillfully, you will also be able to maintain a straight posture more efficiently and stably.
7. Improves joint and bone health. The board allows you to train with heavy weights while reducing the unpleasant and negative effects associated with exercises such as running and jumping. When you stand in this pose, new living bone is created, which helps you build healthier, stronger bones. Physical activity during exercise also improves blood circulation in the joints, making it more mobile. Reduces friction.
8. Improves mood and reduces stress. Execution of plank, like all other practices, promotes the release of neurochemically active endorphins. Endorphins improve mood and joy and help relieve stress. This pose can also relieve tension as the body has the opportunity to stretch as it performs this exercise.

Based on the number of benefits from implementation, it’s not hard to see why it’s so popular.

Whether you’re just starting out or spending just a minute in this pose, keep in mind that quality is always more important than quantity or duration. As soon as your posture starts to "tear apart, " stop, take a break, and try again in the next series or day.

Proper execution technique

The algorithm for performing the movement is very simple, but still pay attention to the little things, learn to stand correctly in the bar, skilled technique is the key to success.

• Lie on your stomach. Place your elbows on the floor at shoulder height. Place your forearms on the floor. The bent arms should form an angle of 90 degrees. Straighten your legs and now lean on your toes and forearms. The legs can be placed together or stretched to hip width. Make sure your elbow is under your shoulder.
• Stretch and straighten your whole body. Your body should be in a straight line from head to toe.
• Do not bend your spine, do not lift your pelvis;
• Tighten the press;
• Breathing is even and calm.

There are many types of this practice. But if you master the technique of making a classic plank, you won’t have a problem with the other options.

Common mistakes

• Raise the pool above head level. The position of the bar is damaged. What does this lead to? This is the most common mistake. People are often tempted to lift their hips because this way they can keep the pose longer. The problem is that when you lift your hips, much of the load falls on your shoulders and the pose loses its meaning. This defect leads to pain in the shoulder and back. Keep your hips in a straight line between your heels and your shoulders.
• Deflection in the neck region. Overloaded neck muscles. When performing, the neck should be kept in a neutral position - the head should not fall or rise. Imagine that the head and neck are part of a straight line created by the rest of the body. If your neck is not on this line and your head is standing down or up, you are more likely to notice pain in your upper back or neck.
• Raise the elbows to the side, secure the fingers in the lock and lower the head below the desired level. As a result, the shoulders are less affected and blood rushes to the head. Holding your hands together reduces the effectiveness of the pose. If your hands hold each other, your abdominal muscles work less. Always keep your arms away, stretch them straight out of your elbows, and keep your hands on the floor.
• Deflection in the lower back. If you are still in a pose with this error, your lower back may be causing problems. When it arches its back, the weight of the body does not burden the muscles, instead the vertebrae and the connections between them hold the load. This defect causes pain in the lower back. Correct the fault by turning the pool slightly. This will straighten your back. Tightening the buttocks is also useful.
• The hips are too low. If your hips are too low, the total weight of your body rests on your lower vertebrae, although the muscles in your torso need to work. It seems easier to lean on your back than it does on your muscles, but then the practice loses its meaning.
• A rounded back indicates that your shoulders are bent. People sometimes make this mistake to compensate for the weak tribe. The defect allows people with weak torso to hold the pose for longer due to excessive tension in the muscles of the back, neck and shoulders. To correct the error, move your shoulder down, away from your ear. The trapezius muscles and the muscles of the middle back (upper back muscles) need to be tightened to prevent the back from circling.

Getting started tips

Exercise on a yoga mat or towel so that the hard floor does not make your elbows uncomfortable. Before training, warm up by stretching or do a few simple exercises for three minutes. Only stand at the bar for 20 seconds in the first few days. For starters, that's enough. To make the exercise easier, place your feet at hip width apart.

If you don’t feel quite confident even in this situation, do it from your knees.

After a few days, when the muscles become stronger, complicate one leg of the knee bar by straightening and keeping it under weight. Stay this way for 30 seconds, then switch legs. After completing the exercise, we recommend taking the balasana, the child's pose. This relieves tension and relaxes the central muscles.

Is it possible to bar during menstruation

Definitely yes. There are many things to do during your period, especially sports. Some young ladies can use critical days as an excuse not to study but to lie on the couch, flipping through the light, to afford a cake or two. But you won't do it. If you have a catastrophic decrease in strength and mood during this period, it is better to slow down with training. And if critical days aren’t so critical for you, stand up for your health.

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

Not sure how long to hold the plank pose? Hold it until you have a hard time maintaining the correct technique, or hold it until you feel your muscles start to hurt and your body starts to tremble - then hold for another 5-10 seconds.

If this is your first time in this pose and you easily find yourself standing for 1 minute, congratulations. You are in a satisfactory physical condition. But if you’re brand new to the sport, you can start with 10 seconds, doing five reps a day. After a time as the muscles strengthen, do 4 laps every 30 seconds, increasing the duration of the exercise by 1 second each time.

Remember, the most important thing is technique. It is better to stand in perfect shape for 20 seconds than with your back arched for 40 seconds.

Play board every day, but leave one day a week to relax.

But you have to understand that it all depends on the abilities of your body. When you start your workout and assess your fitness, you will be able to choose the most appropriate opportunity and time, and you will be in this position with your health and joy.

It’s up to you to decide when it’s better to do planking to lose weight. After all, it’s good because you don’t need to add anything but your body and a little space. Exercises can be done in the morning, evening or during the day, but should not be done immediately after a meal and immediately before bedtime.

How to stay on the board

Regular training allows you to stand at the bar for longer and more technically. But other aspects are also important:

• Comfortable shoes and clothes. Make yourself comfortable in that sense. It should not distract you from your upper shoulder strap or slippery sneakers.
• A fairly soft rug or towel that allows you to stay in a pose for longer. After all, the pain from the hard floor you feel in your elbows can give up prematurely.
• Ventilated room. I need oxygen.
• Turn on the music.
• Keep quiet, switch off your phone, take care not to accidentally distract yourself.
• It motivates you mentally. The words, "My body works, my muscles get stronger, I’m getting prettier! " Works great.
• Warm up before training.
• Use a stopwatch. When you see the seconds grow, it motivates.

Popular plank options: technique, shades and differences

classic

You have to rely on your toes and forearms. The arms are bent at an angle of 90 degrees at the elbows and the forearms are parallel to each other. Your body is straight from head to toe. Tighten the buttocks and leg muscles. Do not lower your pool, raise or lower your head. Breathing is even.

Full or straight arms

Straighten your arms and raise your hips while keeping your hands on the floor. This plank may seem even easier for some more advanced upper body people. This variety makes the shoulders more stable than the classic. Keep your fingers apart and your middle finger pointing straight ahead. Rotate the inside of your elbow forward to grip the biceps.

Side

Lie on your right side, place 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 area. Extend your left arm toward the ceiling or place it on your left thigh. Hold this pose 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 with the same number of repetitions on both sides to make them just as strong.

With side leg lift

If you can hold the sideboard for a minute, you can try this version. Rise to a lateral plank position and hold the position, lift your upper leg a few inches off the floor, then stretch your muscles, directing the leg back. Perform 10 repetitions, then repeat on the other side.

Side by lowering the hips

Standing on a side board, lower your pool without touching the floor, then return to your starting position. What ad? Increased load inclination.

Full leg lift

Start in a full plank position, support your hands on the floor, and keep your hips and belly tight. Lift one leg, squeeze your buttocks. Hold your foot in the air for a few seconds, then move on to the other foot and do the same. It is not necessary to raise your legs very high, it is important to stretch them by yourself. Perform 10 reps with each foot.

Reverse

Sit on the floor. Put your hand on the floor and pull it back a little. Raise your pool. The palm should be strictly under the shoulders. Opara on the palm and around the corner. Tighten your body to form a straight line.

The fitballon

The classic board is made, but the legs are lifted using a fitball. The ball is under the feet.

Army or dynamic

Start with the plank in its original position, with your forearm on the floor. Now push down first with your right and then your left hand and stand in the full plank position. Then return to the home position, starting again on the right. Perform 10 repetitions on each side - 10 repetitions on the right and then 10 repetitions on the left.

Rock climbing or kneeling

Start in a full plank position, then tighten your abdominal muscles and pull your right knee toward your chest with your lower abdominal muscles. Return the right leg to the starting position and repeat the exercise on the left leg. Repeat the exercise with both knees 20-30 times. You can do it fast or slow, the point is the right technique because it is more important than speed.

With variable shoulder touch

Start in a full plank position, keeping your hips as stable as possible. Reach to 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 a lot more about the bar than before, you ask, how many pounds can you lose with exercise? The answer may be disappointing, 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 helps strengthen muscles, makes them stronger. If you want to lose weight, start burning more calories than you consume. There is a simple math rule to lose weight: if you have received more than you have lost, all the excess will go into body fat. I wish we could learn how to save money the way our bodies store fat! Make the board in combination with the following tips:

Useful tips for training and weight loss

• Eat eggs for breakfast. Eating eggs in the morning has a number of positive properties, one of which is accelerated weight loss. If we replace the bread that many people eat for breakfast with eggs, we lose more calories and fat that day and are more satiated.
• Drink coffee (preferably black). Coffee contains a huge amount of antioxidants and has many health benefits. Caffeine in a cup of coffee speeds up your metabolism by 3-11%. But sugar or other high-calorie ingredients should not be added to coffee as this will completely eliminate its benefits.
• Eliminate hidden sugar from your diet. Sugar is one of the most harmful ingredients in the current human diet. Many people consume too much sugar. Studies have shown that both sugar and fructose syrup are associated with a strong risk of obesity and 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 carbs. 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 proteins and fats, have been removed. These types of carbohydrates cause a jump in insulin levels. Insulin waves stimulate hunger and the urge to eat something sweet. Refined carbohydrates are closely related to obesity. If you eat carbs at all, eat them whole with natural fiber.
• Control parts. Dose adjustment or calorie counting is very helpful. Counting calories at every meal will help you lose weight. Anything you learn more about your food will be helpful.
• Eat more protein. Protein is the most important part of losing weight. Consuming protein-rich foods speeds up your metabolism and burns more than 100 calories a day. However, the food itself contains 400 fewer calories than you would normally consume. You also lose your appetite for eating in the evening and your craving 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 switch completely to a menu that includes whole foods. These foods are replenishing, difficult to overeat, and it is very difficult to gain weight with such a diet if most of the food is unprocessed.

An example of a daily diet

• Breakfast: 2 slices of wholemeal toast + 2 boiled eggs + hot sauce (optional)
• Snack: 1 cup berries, blueberries e. g. + a handful of nuts;
• Lunch: 100 g salmon + avocado + 1 wholemeal bread + 1 glass of green;
• Afternoon snack: broccoli and cauliflower + 2 tablespoons unsweetened yogurt;
• Dinner: 130 g lean steak + stewed carrots + brussels sprouts + 1 tablespoon olive oil;
• And in the evening (possible for an hour) 150 g of cottage cheese (without sugar, of course).

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 particularly effective at removing abdominal fat, the unhealthy fat that accumulates around the organs and causes disease.

strength training

This speeds up your metabolism and prevents you from losing muscle mass. Of course, not only fat burning is important, but also muscle mass. Therefore, strength training is essential.

High intensity interval training

If you don’t spend a lot of time exercising, it will speed up your metabolism, increase your endurance, and burn more calories.

The board develops a sense of balance, training willpower and character. If you stand in it for a few seconds every day and don’t allow yourself to give up, you will improve your character and become stronger. Maybe this exercise will be the beginning of a beautiful, athletic body you will be proud of.