It is interesting for novice athletes to find out if the board helps to lose weight and what benefits it brings to the muscles of the body. Regular exercise has a positive effect on all muscle groups. Two minutes is enough for gymnastics, which will make the waist sculpted, steel press, and buttocks elastic and without signs of cellulite. The shelf looks simple, but has its own secrets and performance features. It is worth knowing more about them.
What is a board
The most famous exercise for weight loss is able to tighten the muscles of the body with normal performance in just two minutes a day. It’s ideal for busy people who don’t have time for a full workout, for which the ideal figure remains an unattainable goal. The coach compares the effectiveness of the rack to hourly work in the fitness room - while performing, the external and internal muscles of the arms, legs, back, abdomen and spine are involved.
Can you lose weight with exercise
Universal exercise is considered a board for weight loss, involving every muscle of the body, tightening and firming the skin. It works, no special equipment is required for its implementation, it is done in minimal time, and it is easy to find a place to implement it. It will be possible to lose weight with its help, but subject to proper technique, a combination with a load of cardio and diet.
Does it help to get rid of the stomach
Very effective is a board for the press, which works on the anterior, internal oblique, transverse press and rectus abdominis. Proper regular exercise reduces the volume of the abdomen, tightens the muscles. The waist becomes slimmer, the back becomes stronger, a beautiful posture emerges, the neck is stretched, the shoulder line becomes expressive. With a daily shelf, body fat is burned.
For the back
The butt stand works no less effectively: it strengthens the hips, tightens them, and gives tone. With sedentary work, there is no doubt whether this type of exercise helps to lose weight - it does and is very effective. This simple type of exercise makes the buttocks elastic, eliminating cellulite by increasing blood circulation in problem areas. The intricate board with the legs on top improves the shape of the buttocks, works on the deep muscles, which speeds up the fat burning process.
What the shelves provide
Invaluable are the benefits of static training for weight loss as an exercise that needs to be done for only two minutes a day. The body is at rest, but it involves the deepest muscles. Here are some options for using shelves:
- increased metabolism in problem areas;
- tighten body contours;
- increased blood circulation, rapid process of fat separation;
- increased flexibility, durability;
- elastic back, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increased body clearance.
Harm here can only occur if done incorrectly - pain in the back, lower back, neck. The first time after exercise, the inner muscles that are not accustomed to receiving load under normal conditions will ache. Massage, hot showers, uniform load on the whole body help to get rid of it. Improper muscle tension can cause pinching - pay attention to the accuracy of the rack to avoid danger.
What muscles work
The exercise is considered non -isolation, not aimed specifically at the abdomen or back. Coaches call it general, isometric and static strengthening (no joint movement). To understand the execution process, you should familiarize yourself with which muscles work:
- Case - abdomen, dorsal. The stance is focused on the spinal extensors, rectus and transverse abdominal muscles. The muscle groups in the neck (trapezoids) work in them, aiding posture and supporting the neck during sedentary work.
- Shoulders - static improves muscle performance. When holding the upper body at the elbow, the shoulder biceps are involved in the work, which helps develop the biceps.
- Chest - the chest receives a small load.
- Press - the main abdominal muscles work.
- Buttocks, thighs, calves - hold the body in a standing position, preventing it from sagging.
How to do it right
At the beginning of training, you should familiarize yourself with how to stand properly to lose weight quickly. Working with your own weight always leads to extra weight loss. In practice, doing it right comes down to the following steps:
- Lay the rug, make an emphasis on lying down.
- Stretch the body, lean on the elbows and forearms, bend them at right angles. The feet should be at the tips of the toes.
- Keep your back flat, ideally a straight line between your head and feet.
- Tighten the press, noting the absence of a sagging middle part and the protrusion of the buttocks upwards.
- Hold for a minute, repeat five times.
For beginners
Bars for weight loss for beginners will look tough, tough. At first, some people can stand for longer than half a minute. Beginners are advised to stand for 10-15 seconds and gradually bring the time to normal. The first time you do this, look for a wall of mirrors to see your body in reflection and correct mistakes. For relief, you can try a simple method with knees bent or palms clasped.
Some rules are useful when doing exercises for beginners to get a quick effect:
- do it every day, several times;
- each time hold in the shelf for a few seconds longer;
- to strengthen muscles, do push -ups, pull -ups, squats and deadlifts;
- at first, the focus is not on time, but on the sensation of helping - to stand until a burning sensation appears on the abdomen for weight loss is guaranteed.
For men
Exercise for men is considered useful, it has the following positive effects:
- train endurance;
- creating relief;
- strengthen legs, thighs, back;
- improve posture, condition of the spine, relieve osteochondrosis;
- relieves pain in the lumbar region;
- suitable for drying process to burn excess fat;
- train a sense of balance;
- heal the whole body.
It is useful for men to do a traditional stand on elbows or straight arms. Training from the knee is only suitable for beginners - it does not provide the same efficiency as traditional, so it is rarely done. The most difficult is the side, which must be done first in static, and then complicated by spreading the legs to the side. To train the back, the option with support on one elbow is appropriate, and the body - with the legs raised.
For the women
Difficult at first, but easy once you get used to it, exercise for women involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version on outstretched arms, sides and with leg abduction is appropriate. There are many types on the ball and on the knee. For women, exercise provides:
- strengthens the press - makes the muscles located in, responsible for the work of the "cube";
- reduce back pain - reduce the severity, frequency of sensations due to the flexibility and strength of the spine;
- back muscle training, complex skeletal strengthening;
- develop flexibility, elasticity of the clavicle, shoulder blades (the most inaccessible muscles);
- sideways stance stretching the oblique muscles of the press is no worse than Pilates;
- improve mood;
- strengthens balance, makes posture even.
How to do the stand correctly
In order for exercise for weight loss to be only beneficial, it is desirable to know the main mistakes of athletes in the photo doing it at home:
- relaxation of the abdomen, buttocks, legs - this strains the lower back and leads to injury;
- weight transfer to the elbow - as a result, not all muscles are loaded, it is impossible to lose weight.
There are basic rules that tell you how to hold the bar to lose weight quickly and without harming the body:
- lean on your hands and feet, keeping your feet together without spreading, so as not to injure your knees;
- pull into the buttocks, tighten the press, keep the hips straight, without falling down, do not swing the body;
- relax the muscles only after leaving the shelf - while holding the body in it, they should be tense;
- start with a 10 -second run, add five seconds each day and go up to two minutes;
- don’t tilt your head too low and don’t throw it back;
- don’t try to quickly reach the allotted time - it’s not speed that matters, but quality.
at the elbow
Classic elbow stands require a mat as an optional accessory. Spread, preferably in front of a mirror, lie face down, take a deep breath and exhale. With an exhale, bend your elbows at the right angle, take the pressure of lying down. Place your elbows under your forearms, stretch your body like a rope, leaning on your toes. Pull the back, abdomen, hips, mentally stretch the elongated line from head to heel, hold for as long as possible.
upside down
The back or rear board is considered more difficult. For him, sit on the rug, straighten your legs. Place your palms on the floor, place under your shoulders, pinch your buttocks and hips, and lift your body upwards. With the severity of the performance, move the support to the elbow. Hold for a minute, following the horizontal line of the body from shoulder to heel in the mirror. Repeat five times.
In hand
An assistant in strengthening the shoulder girdle and tightening the biceps will be a bar on the straight arm. Stand on the mat on all fours, place your palms on the floor, place under your shoulders. You need to raise your knees, standing in emphasis for push -ups. Straighten your back, place your feet on your shoulders or already. Keep your neck straight, pull your stomach inwards. Do not bend your lower back, tighten your buttocks.
side
This option forces the obliques to work, as the abdomen is more involved in this position to support coordination:
- Lying on your side, while exhaling, place your elbows under your shoulders, hands on your thighs, stretch your legs.
- Squeeze your stomach and back to the maximum, lift your pelvis.
- Stretch a straight line, hold for half a minute.
- Do not bend your lower back, pay attention to muscle tension.
How long does it take to get results
The minimum time indicates how much you need to stand depending on the level of training. For beginners, 10-15 seconds will do, and for professionals, two, five or 10 minutes. There are superset schemes for some types of boards with alternating exercises that help to train all muscle groups better and achieve weight loss results. Classes last up to 6-7 minutes.
How many times a day do you want to do
The answer to the question of how many approaches a day you need to do will be a practitioner’s sensation. If he has free time, you can do exercise as often as needed. Minimum once a day, maximum limited by the stamina of a girl or boy. You can run the program in the morning as a charge, in the afternoon or in the evening, rest on weekdays. The continuous performance of the rack helps to lose weight faster than a month.
Contraindications
In addition to the obvious benefits, there are contraindications where you can not exercise:
- intervertebral hernia;
- injuries of the spine, neck, pinched nerves or vertebrae;
- pregnancy;
- postoperative period.