If you want to inflate the press, strengthen the core muscles of the core, tighten the stomach, make it flat, strengthen the muscles of the shoulders and buttocks, the board will help you.
Is it hard to believe that doing one exercise every day can improve strength, figure, mood, and more? But it's true! This posture has many positive effects on your body. While this may not be the easiest exercise, regular exercise will provide lifelong benefits.
In yoga, the plank pose or Phalakasana is a pose designed to develop strength by tensing all the large muscles of the torso as well as the shoulders, strengthening the neck, back muscles, buttocks and quadriceps and abdominal muscles. The board is also known as the isometric position. It contracts the muscles, forcing them to maintain one predetermined position. Stand at the bar and your body is working.
It’s the most popular exercise of all in fitness programs, it doesn’t require a gym, equipment, free weights and a gym. All it takes is your body, desire and perseverance, and you can do it even at home!
The board 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 the areas of yoga, pilates, stretching, bodybuilding.
A seemingly simple static exercise just looks like that. After a minute at the bar, you’ll realize that time is running out so fast. By the way, the world record for men is 8 hours 1 minute and 1 second. Women's record - 3 hours 31 minutesSo, you have something to strive for. Now about everything in a row.
Beneficial properties of the bar for health and weight loss
Exercise not only strengthens muscles, but also has a prophylactic and curative effect against certain diseases. The effect is guaranteed by performing the exercise systematically. The board can:
- to prevent and eliminate the first signs of osteochondrosis of the cervix and lumbar spine;
- significantly improve posture;
- reduce pain in the spine;
- stimulate blood circulation;
- speed up metabolism;
- burn calories.
Note that the last two points show that this exercise contributes to weight loss.
What muscles work
The following muscles work during the standard (classic) rod:
- Rectum and transverse abdominal muscles;
- Biceps, triceps, deltoid muscle;
- Paravertebral lumbar muscles;
- Muscles of the thighs, quadriceps and thighs;
- Buttock muscles;
- Back and chest muscles.
Useful properties
- Strengthens the torso muscles. When you are trying to develop core strength, this posture is most beneficial because it targets all muscle groups in your abdomen. . . and you thought the abdominal muscles were just on the abdomen? The board works not only for the abs but also for the stabilizing muscles as well as the lateral abdominal muscles which are responsible for the position of the hip and spine muscles.
- The muscles become brighter. The board also puts a strain on the muscles of the shoulders, chest, legs and back. They will grow as well. The functionality of this posture, together with the isometric tension, helps the muscles of the whole body to "dry out" and become stronger.
- Accelerates metabolism. Muscle strength and mass, which increases with proper exercise, in addition to increased strength and good figure has another great feature - accelerated metabolism! When you increase muscle mass, you speed up your metabolism at rest, which allows you to burn more calories.
- Protects against back pain. As the abdominal muscles get stronger, the body has to rely less on the use of the back muscles to maintain posture. The back muscles are now replaced by the torso muscles, which are used for all exercises and work, which reduces the chances of back pain.
- Your posture improves. Improving posture is usually achieved by strengthening the health and strength of the back and torso muscles. When you choose a board position, your back, neck, shoulder and abdominal muscles work to organically keep your body in that position.
- Improved coordination. Isometric posture promotes the improvement of overall coordination and balance. If you learn to master the board, you will be able to maintain a vertical posture more efficiently and stably.
- 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 position, a new living bone is formed, which helps build healthier, stronger bones. Physical activity during exercise also improves blood circulation in the joints, making them more mobile. Reduces friction.
- Improves mood and reduces stress. Performing a plank, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphins improve mood and create a sense of joy, as well as help reduce stress. This posture can also relieve tension, as this exercise allows the body to stretch.
Judging by the number of pluses of its implementation, it is not difficult to understand why it is so popular.
Whether you’re just starting out or just extending a minute of time spent in this pose, remember that quality is always more important than quantity or duration. As soon as your posture starts to "crumble, " you should stop, take a break, and try again for the next set or day.
Correct enforcement technique
The algorithm for performing the movement is very simple, but still pay attention to the details, learn to stand correctly in the bar, competent technique is the key to success.
- Lie on your stomach. Place your elbows on the floor at shoulder level. Lay your forearms on the floor. The folded arms should form an angle of 90 degrees. Straighten your legs and now lean on your toes and forearms. The feet can be folded together or spread out at the width of the hips. Make sure your elbows are under your shoulders.
- Tighten and straighten the 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 smooth and calm.
There are many options for this exercise. But if you master the technique of making a classic board, there will be no problems with other options.
Common mistakes
- Raise the bowl above head level. The position of the bar itself is violated. What does this lead to? This is the most common mistake. People often feel tempted to lift their hips as this will allow them to maintain their posture for longer. The trouble is that lifting the hips up puts most of the load on the shoulders and the posture loses its meaning. This mistake causes shoulder and back pain. Keep the hips in a straight line between the heels and shoulders.
- Deformity of the cervix. Overloaded neck muscles. The neck should be kept in a neutral position - the head should neither fall down nor rise higher. Imagine that both your head and neck are straight line parts created by the rest of your body. When your neck is not in this line and your head is down or up, you are more likely to notice pain in your upper back or neck.
- Raise the elbows to the side, engage the fingers in the lock and lower the head below the desired level. As a result, the shoulders are less involved and blood rushes to the head. Holding your hands on top of each other will reduce the effectiveness of the pose. When the hands are held together, the abdominal muscles work less. Always keep your hands separate, stretch them straight from your elbows, keep your hands on the floor.
- Deformity of the lower back. If you continue to stand in a position with such an error, you may have problems with your lower back. When the back is bent, the weight of the body ceases to load the muscles, and the load is carried by the vertebrae and the joints between them. This mistake causes pain in the lower back. Correct the error by turning the bowl slightly. That way the back will be straight. It is also helpful to stretch the buttocks.
- Clubs too low. If your hips fall too low, your entire body weight will rest on your lower vertebrae, even though your torso muscles should work. It seems easier to lean on your back than on your muscles, but then exercise becomes meaningless.
- A rounded back is a sign that your shoulders are bent. People sometimes make this mistake to compensate for a weak torso. The error allows people with a weak waist to maintain their posture for longer due to excessive tension in the back, neck and shoulder muscles. To correct this error, lower your shoulders, away from your ears. The trapezoidal muscles and the muscles of the middle back (upper back muscles) must be tense to prevent the back from rounding.
Tips for beginners
Exercise on a yoga mat or towel to prevent uncomfortable elbows on a hard floor. Warm up for three minutes before exercising by stretching or doing a few simple exercises. In the first days, stand at the bar for only 20 seconds. That’s enough for a beginner. To make the exercise easier, place your legs wide at your hips.
If even in this position you feel not very confident, do so by kneeling.
After a few days, as the muscles strengthen, weigh the rod from the knees by straightening one leg and keeping it weight. Stay like this for 30 seconds, then change legs. After the exercise, we recommend taking a balasana - a child's pose. This will reduce tension and relax the core muscles.
Is it possible to do a bar during menstruation
Really so. There are many things you can do during your period, especially sports. Some young ladies can use the critical days as an excuse not to study but to lie on the couch, to shine on the shine, to afford a couple of cakes. But you won’t do that. If you have a catastrophic drop in strength and mood during this period, it is better to slow down your workout. And if critical days are not so critical for you, then stand on health.
How long does it take to stand on a rod to lose weight?
Not sure how long to hold a board pose? Hold until you have a hard time maintaining the correct technique, or hold until you feel the muscles start to hurt and your body starts to tremble - then hold for another 5-10 seconds.
If you choose this pose for the first time and stand easily for 1 minute, congratulations. You are in a satisfactory physical condition. But if you’re a complete newbie to this sport, you can start in 10 seconds by doing five reps a day. After a while, when the muscles strengthen, do 4 laps of 30 seconds, increasing the duration of the exercise by 1 second each time.
Remember, technique is paramount. It is better to stand in perfect shape for 20 seconds than to bend your lower back for 40 seconds.
Plan every day, but leave one day a week to rest.
But you have to understand that it all depends on the capabilities of your body. Once you start training and evaluating your strength, you will be able to choose the best option and time, and you will share these responsibilities with health benefits and pleasure.
When it is better to lose weight is 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, in the evening, or during the day, but it should not be done immediately after a meal and just before bedtime.
How to stay on the board longer
Regular workouts will allow you to stand at the bar longer and more technically. But other things are important:
- Comfortable shoes and clothes. Feel comfortable in this sense. The cutting edge of the upper shoulder strap or slippery sneakers should not distract you.
- A soft enough towel or towel that will allow you to stay in position longer. After all, the pain from the hard floor, felt in the elbow, can force you to give up prematurely.
- Ventilated room. You need oxygen.
- Turn on the music.
- Shut up, switch off your phone, and be careful not to get distracted.
- Mentally motivate yourself. Words: "My body is working, my muscles are getting stronger, I am getting better! work great.
- Warm up before exercising.
- Use a stopwatch. When you see the number of seconds increase, it motivates.
Popular board variants: technique, nuances and differences
classic
You should rest on your toes and forearms. The arms are bent at the elbows at an angle of 90 degrees, the forearms parallel to each other. Your body is a straight line from head to toe. Tighten the muscles of the buttocks and legs. Do not lower the bowl, raise or lower your head. Breathing is smooth.
Full or straight arms
Stretch your arms and lift your hips, keeping your hands on the floor. For some people with a more developed upper body, this board may seem easier. This breed will make the shoulders more stable than the classic ones. The fingers should be wide apart and the middle finger should point straight forward. Turn the inside of the elbow forward to engage 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 thigh off the floor to create a straight line. You should feel tension in the lumbar area. 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 with the other, left side of your body. If you feel one side of your body is stronger than the other, do the same number of repetitions on each side to make them equally strong.
Lateral with leg lift
Once you can hold the sideboard for one minute, you can try this option. Raise to the side position of the board and, holding the position, lift the upper leg a few inches off the floor, then, by tensing the muscles, controlling the movement of the leg, lower it back. Do 10 reps, then repeat on the other side.
Lateral with hip lowering
While standing on the side board, lower the bowl down without touching the floor, then return to the starting position. What does it bring? Increased load diagonally.
Full leg lift
Start from the full position of the board, resting your hands on the floor and keeping your hips and abs taut. Lift one leg up, squeezing the 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 further away from yourself. Perform 10 reps with each leg.
On the contrary
Sit on the floor. Put your hands on the floor, pull them back slightly. Raise the bowl. The palms should be firmly under the shoulders. Opara on the palms and heels. Tighten the body, it should form a straight line.
Ant fitball
We make a classic board, but lift our legs with the help of a fitball. The ball is under his feet.
Army or dynamic
Start with the main board position with your forearms on the floor. Now, first pushing with the right hand, then with the left hand, move to the position of the entire board. Then lower back to the home position, starting again from the right. Do 10 reps on each side - 10 reps on the right, then 10 reps on the left.
Climber or kneeling
Start from the full position of the board, then strain the abdominal muscles and pull the right knee towards the chest using the lower abdominal muscles. Return the right leg to its original position and repeat the exercise for the left leg. Continue repeating the exercise on both knees 20-30 times. You can do it fast or slow, the most important thing is the right technique because it is more important than speed.
With variable shoulder touch
Start from the full position of the board to keep the clubs as stable as possible. Reach the 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 the help of exercise? The answer may disappoint you, 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. This will help strengthen the muscles, making them stronger. If you want to lose weight, start burning more calories than you consume. When losing weight, there is a simple math rule: if you come in more than you lost, all the excess goes to body fat. I wish we could save money the way our body stores fat! Make a board by combining it with the following tips:
Useful tips for training and weight loss
- Eat eggs for breakfast. Eating eggs in the morning has many positive properties, one of which is accelerated weight loss. If you replace the bread that many eat for breakfast with eggs, you will lose more calories and fat that day and be fuller.
- Drink coffee (preferably black). Coffee is high in antioxidants and has many health benefits. The caffeine in a cup of coffee speeds up your metabolism by 3-11%. However, no sugar or other high-calorie ingredients can be added to coffee, as this completely eliminates 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 high risk of obesity as well as diabetes and other cardiovascular diseases. If you want to lose weight, eliminate sugar from your diet. Beware of labels on packaging, even so-called "healthy" foods can be high in 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 protein and fat, have been removed. These types of carbohydrates cause insulin levels to jump. The influx of insulin stimulates hunger and the urge to eat something sweet. Refined carbohydrates are closely related to obesity. If you are going to eat carbs at all, eat them healthy, with natural fiber.
- Controlled parts. Portion control or calorie counting is very helpful. Counting calories at every meal encourages you to lose weight. Anything that provides more information about your food will be helpful.
- Eat more protein. Protein is the most important thing to lose weight. Eating a high-protein diet speeds up your metabolism and can burn 100 more 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 in the evening and the craving for sweets.
- Include whey protein in your diet. If you find it difficult to include enough protein in your diet, start taking protein powder to get enough protein.
- Eat "real" food. If you want to be a healthy person, you have to go completely to a complete food menu. This food is full, hard to overeat, and very hard to gain weight with this diet if most of the food is raw.
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 salmon + avocado + 1 whole grain bread + 1 glass of greens;
- Afternoon snack: broccoli and cauliflower + 2 tablespoons unsweetened yogurt;
- Dinner: 130 g of lean steak + stewed carrots + Brussels sprouts + 1 tablespoon olive oil;
- And for the night (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 exercise (cardio) is a great way to burn calories and improve physical and mental health. Cardio workouts are particularly effective in removing belly fat, an unhealthy fat that builds up around the organs and causes disease.
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
Not spending much time on exercise will speed up your metabolism, increase your stamina and burn extra calories.
The board develops a sense of balance, develops will and character. By standing in it for a few seconds longer every day and not allowing yourself to give up, you develop your character and get stronger. Perhaps this exercise will be the beginning of a beautiful, athletic body that you will be proud of.