For beginners, it is interesting to know whether 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, it will also make the waist cut, press steel and hips elastic and without signs of cellulite. The shelf looks simple, but has its own secrets and performance characteristics. It is worth knowing more about them.
What is wood
The most popular exercise for weight loss is able to squeeze the muscles of the body with regular performance for only two minutes a day. Suitable for busy people who do not have time to fully train, for them the ideal figure remains an unattainable goal. Trainers compare the effectiveness of the wheel to the hourly work in the gym - the external and internal muscles of the arms, legs, back, abdomen and spine are involved in the performance.
You can lose weight through exercise
A universal workout is a board for weight loss, which covers every muscle of the body, tones and tightens the skin. It works, no special equipment is required for its implementation, it is done in a minimum of time and it is easy to find a place to perform it. It will be possible to lose weight with its help, but it is subject to the right technique, combined with cardio loads and diet.
Does it help to produce culture?
Wood is very effective for anterior, internal oblique, transverse press and press working on the rectus abdominis. Proper regular exercise reduces the volume of the abdomen, tones the muscles. The waist is thinner, the back is stronger, a beautiful posture is visible, the neck is stretched, the line of the shoulders is expressive. Body fat is burned on a daily basis.
For the breast
The breast stand is no less effective: it strengthens the hips, compresses and tones them. With sedentary work, there is no doubt that this type of training helps to lose weight - it does and is very effective. A simple type of exercise makes the hips elastic, eliminates cellulite by increasing blood circulation in problem areas. An intricate plank with upper legs improves the shape of the hips, works on deep lying muscles, which accelerates the process of burning fat.
What gives the shelf
The benefits of static exercise are invaluable for losing weight as an exercise that only needs to be done for two minutes a day. The body is at rest, but the deepest muscles are engaged. Here are some options for using the shelf:
- increased metabolism in problem areas;
- squeeze the contours of the body;
- increased blood circulation, rapid fat breakdown process;
- increased elasticity, endurance;
- elastic hips, flat stomach;
- get rid of cellulite;
- helps to lose weight, get rid of extra pounds;
- increase in body relief.
Damage here can occur only when done incorrectly - back, spine, neck pain. For the first time after the execution, deep-lying muscles that are not accustomed to carrying a load in a normal position will ache. Massage, hot bath, uniform loads on the whole body help to get rid of them. Improper muscle tension can cause pinching - check the accuracy of the shelf to avoid damage.
Which muscles work
Exercise is considered non-isolated, especially not directed to the abdomen or back. Trainers call this general amplification, isometric, and static (joint motionless). To understand the process of execution, you need to get acquainted with which muscles work:
- Cases - abdominal, dorsal. The posture is directed to the extensor of the spine, the straight and transverse abdominal muscles. The muscle groups in the neck (trapezius) work there, helping to stand during sedentary work and supporting the neck.
- Shoulders - Increases static muscle performance. While holding the upper body at the elbows, the shoulder biceps are involved, which helps the biceps to develop.
- Chest - The chest receives a small load.
- Press - the main abdominal muscles work.
- Breasts, thighs, legs - keep the body in one position, prevent it from sagging.
How to do it right
At the beginning of the workout, you need to know how to stand properly to lose weight quickly. Working with your own weight always leads to the loss of extra pounds. To do this correctly in practice, go through the following steps:
- Place the carpet, stretch and emphasize.
- Stretch your body, lean on your elbows and forearms, and bend them at right angles. The feet should be on the toes.
- Keep your back straight, ideally with a straight line between your head and legs.
- Squeeze the press, making sure that the middle part does not sag and the hips do not rise.
- Hold for a minute, repeat five times.
For starters
For starters, the bar to lose weight will seem difficult, difficult. At first, few people can stand for more than half a minute. Beginners are advised to stop for 10-15 seconds and gradually bring the time back to normal. When you do this for the first time, find a mirror wall to reflect your body and correct mistakes. For comfort, you can try a simple method with bent knees or compressed palms.
Here are some tips to help you get a quick effect when training for beginners:
- Do it several times a day;
- hold on the shelf for a few more seconds each time;
- strengthen muscles, do push-ups, pull-ups, squats and deadlifts;
- It helps to focus on the senses, not the time at first - to lose weight, you are guaranteed to stop until you feel a burning sensation in the stomach.
For men
Training for men is considered useful, has the following positive effects:
- trains endurance;
- creates relief;
- strengthens legs, thighs, hips;
- posture, improves the condition of the spine, relieves osteochondrosis;
- relieves pain in the lower back;
- ideal for the drying process to burn excess fat;
- teaches a sense of balance;
- heals the whole body.
For men, it is useful to perform a traditional posture on the elbows or straight arms. Knee training is only suitable for beginners - it does not give the same effectiveness as traditional training, so it is rarely performed. The most difficult is the side, which must first be done statically, and then complicated by spreading the legs to the sides. An option that supports one elbow to work the back is suitable, with the body with the legs raised.
For women
For women, which is difficult at first but easy to get used to, training involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version is suitable with outstretched arms, lateral and leg abductions. There are types on the ball and on the knees. Training for women provides:
- strengthening the press - makes deep-lying muscles, is responsible for the work of "cubes";
- reduces back pain - reduces the intensity and frequency of sensations due to the elasticity and strength of the spine;
- back muscle training, strengthens the complex skeleton;
- develops elasticity, clavicle, shoulder blades (the most inaccessible muscles);
- the side stand stretches the curved muscles of the press worse than Pilates;
- improves mood;
- strengthens balance, balances posture.
How to do the posture correctly
It is worth finding the main mistakes of athletes in the photo, which is done at home, just to exercise to lose weight:
- relaxation of the abdomen, hips, legs - it strains the lower back and causes injuries;
- Transfer weight to the elbows - as a result, not all muscles are loaded, it will not be possible to lose weight.
Here are the basic rules that explain how to hold the bar to lose weight quickly and without harm to the body:
- rest on your hands and toes, keep your feet together to avoid injuring your knees;
- pull on the hips, press, keep the hips straight, do not shake the body without falling;
- relax the muscles only after they are off the shelf - they should be tense while holding the body inside;
- Start with a 10-second run, add five seconds each day, and continue for up to two minutes;
- do not bend your head too low and do not throw it up again;
- Don't try to arrive on time - what matters is quality, not speed.
at the elbows
A mattress is required as an optional accessory for a classic elbow. Spread it out, preferably in front of a mirror, face down, take a deep breath and exhale. With exhalation, bend your elbows at right angles, stretch and emphasize. Put your elbows under your arms, stretch your body like a rope, lean on your toes. Pull the breasts, stomach, hips, mentally draw a line from head to toe, hold as long as possible.
Reverse
The back or reverse plank is considered more difficult. Sit on the rug for him, straighten your legs. Place your palms on the floor, place them under your shoulders, squeeze your hips and hips, and lift your body up. Move the support to the elbows with the intensity of the performance. Hold for a minute in the mirror, following the horizontal line of the body from the shoulders to the heels. Repeat five times.
In the hands
There will be a bar in straight arms to help strengthen the shoulder girdle and tone the biceps. Stand on all fours on the mat, put your palms on the floor, under your shoulders. For push-ups, you should lift your knees while standing with emphasis. Straighten your back, put your feet on your shoulders or more. Keep your neck straight, pull your stomach in. Do not bend your back, tighten your hips.
Lateral
This option forces the obliques to work, as the stomach is more involved in this situation to support coordination:
- Lie on your side, put your elbows under your shoulders while breathing, put your hands on your thighs, stretch your legs.
- Squeeze your abs and hips to the maximum, lift the pelvis.
- Draw a straight line, hold for half a minute.
- Do not bend your back, watch the muscle tension.
How long does it take to get results
The minimum amount of time you have to stand depends on the level of training. It will take 10-15 seconds for beginners and two, five or 10 minutes for professionals. There are several types of wood superset schemes with alternative exercises that help all muscle groups work better and achieve results for weight loss. Classes last up to 6-7 minutes.
How many times a day you need to do
The answer to the question of how many approaches you should take per day will be the feelings of the trainee. If he has free minutes, you can train as much as you need. The minimum is once a day, the maximum is limited to the endurance of a girl or a man. You can take the program for a fee in the morning, in the afternoon or in the evening, and take a break on weekdays. The constant performance of the shelf helps to lose weight faster than a month.
Contraindications
In addition to the obvious benefits, there are contraindications that you can't exercise:
- intervertebral hernia;
- spinal, neck, compressed nerve or vertebral injuries;
- pregnancy;
- postoperative period.