Board exercises to lose weight

Maybe everyone knows about board workouts by now. Not so long ago, all the fitness instructors began to talk about it, plans and schedules to implement the "bar" for each day appeared on the Internet and social networks. Let's think about how to do it right? How to make a class schedule and what are the real results that can be achieved with this.

Most people have the misconception that by doing the board for a month, you can achieve the perfect figure. Let’s see what can actually be achieved by doing this, no doubt, useful exercise. But we warn you right away - the article is purely exploratory. This is not a call to action. Only an expert can tell you how to lose weight properly and the methods used for this.

Boards for weight loss - the best exercise for the whole body

Bars are isometric exercises that provide static power loads on the abdominal and body muscles. During its implementation, the press, the area between the shoulder blades and the lower back, forearms, thighs and buttocks are involved. It is presented in a variety of options for the complexity of execution, suitable for both beginners in sports and professional athletes.

The board works well as part of the complex, along with other exercises for problem areas. Before that, you definitely need to do a little warm -up, and after - stretching.

What is a board?

Boarding is an exercise that strengthens the rectus and oblique abdominal muscles. It has several different options, which differ in implementation complexity and functional areas in the process.

This exercise is quite popular in the fitness industry. It is part of a variety of complex and functional exercises. The variety is available in yoga classes, Pilates.

Types of boards

• classic - on straight arms;
• classic - on the elbow;
• side;
• with a twist;
• by push -ups;
• with arms or legs outstretched.

There are many implementation options. New ideas are always emerging to complicate the classic version. But for those who lose weight, something else is important - is it possible to lose excess weight in this way, whether such exercises will help get rid of the abdomen and sides.

Does it help for weight loss

Boards are a good strength exercise that trains the abdominal muscles. It effectively resolves them, helping to strengthen them. But for weight loss, this is not important, but a calorie deficit: you have to spend more than you eat.

To burn an impressive amount of calories, you need to hold the bar all day! Therefore, it is not worth it for him to burn the kilograms accumulated over the years.

But bars can, and should even be part of a complex of physical training, combined with proper nutrition, as well as complex group psychotherapy to correct eating habits.

Board Benefits

Boards are good functional exercises that do not require special equipment, sportswear, or a lot of space. Almost anyone can do it. In addition, it has several other advantages:

• minimum amount of time to complete;
• no need to go to the gym, you can do it at home;
• can be done even after meals, no need to eat certain foods before and after exercise;
• have a small number of contraindications;
• improve general well -being, coordination of movements.

Exercise is ideal for strengthening muscles, but it is not possible to lose weight with it.

Contraindications

During training, you need to listen to your feelings. If discomfort is felt somewhere, for example, pain in a joint or muscle, you should immediately stop, wait until the physical condition is completely stable. If the pain persists, you should consult a specialist, it may pinch or sprain.

In addition, it is forbidden to do a bar in such cases:

• spinal cord injury, intervertebral disc displacement, hernia;
• high blood pressure;
• diseases of the cardiovascular system;
• postoperative period;
• during colds or flu, with acute inflammatory diseases.

Especially with caution when doing exercise, it is necessary to be girls during menstruation. Tension in the abdominal muscles can cause cramping, pain, or increased bleeding. It is also not recommended to do the board for pregnant women or women who have just given birth.

Efficiency

As already mentioned, planking is a type of exercise that helps strengthen the muscles of the body. Proper and regular exercise will help tighten the body, making it more prominent. Efficiency, results are largely determined by the following factors:

• regularity: you need to do the bar at least three times a week;
• number of approaches: it is better to make a complete exercise that combines different types of ropes;
• proper implementation, strict adherence to technology;
• proper nutrition, healthy sleep, daily routine, correction of eating habits - without this, the bar will not give any results.

If you do the board regularly for at least 30 days, you will see the first results. Usually the condition of the skin changes: it becomes smoother, firmer, because of this, the general effect of weight loss is created.

How long to make a board

The optimal time is chosen individually. For the unprepared, 10 seconds will suffice, when an athlete can last up to 10 minutes. What happens to the body as time goes on:

• In the first 20-30 seconds, there is a feeling of tension, which grows with each moment. At the same time, blood circulation in the work area is increased, oxygen is actively supplied. For all this, the body expends about 5 calories. For starters, this is enough.
• After a minute, there is a warm, slight trembling feeling. It seems that the muscles are "clogged", they have become dense, stone. Usually at this stage, people give up, because they don’t want to bear the discomfort or pain at all.
• After three minutes, the "second wind" opens. Pain, discomfort is slightly reduced, the body is accustomed to the load. At this stage, it is better to stop and start again - so that the training will be more effective.
• Holding the bar for more than 10 minutes is not recommended - this is fraught with the destruction of muscle fibers.

Most fitness instructors believe that it is better to do several repetitions for 30 seconds than to last 3-4 minutes at a time. So the body does not have time to get used to the load, to adapt. Each new approach to it is a new test, which will become more and more difficult to face.

Class order

Classes must be organized. It is better to spend a few minutes at the end of the morning workout at the bar, when the body is already warm, ready for the load.

If you can’t immediately do the number of approaches required by the program, you can break the lesson into two parts: do one with exercise, another 2-3 hours after dinner, just before bedtime. If exercise is also available in the evening, it is better that he also includes a bar.

If there is no progress with regular classes, you should pay attention to the following:

• load intensity: if the body is accustomed to regular exercise, you can not only increase the time, but try a more difficult version, and thus control the process;
• wrong technique. In the next paragraph of the article, we will consider the correct sequence, common mistakes beginners.

The main thing to understand is that it is not the quantity that matters, but the quality of the training.

How to do it right

The implementation technique is as follows:

• legs open shoulder -width apart;
• elbow tight below shoulder joint;
• gaze directed to fingers, neck straight;
• abdomen pulled in, no deflection in lower back;
• legs, abdominal muscles and arms tense.

The name of the exercise describes the technique: the torso should be extended in a straight line - crossbar. There should be no folds anywhere.

The technique of execution at first glance seems simple. However, mistakes do happen, especially for beginners. The most common are the following:

• The pelvis is above the head. In this position, the load is redistributed, passing the muscles of the arm and forearm. At the same time, discomfort is felt in the shoulder joint.
• Deflection in the neck, lifting the head. When doing the bar, you need to look down at the fingers. When you move your gaze forward, a deflection is formed in the neck, the load on the cervical vertebrae increases. This is especially dangerous for people suffering from osteochondrosis.
• Elbows are set too wide. It is not easy to maintain balance in such a situation. The load on the back muscles, shoulder and elbow joints increases. All of this can lead to injury.
• Deflection in the lower back. While doing exercise, it is necessary to monitor the position of the body. It should be straight, like a board, like a rope. Otherwise, pain in the lower back may occur.

If the board is done incorrectly, you cannot endanger yourself. Therefore, you should not chase the increase in time, it is better to keep ten seconds, but correctly.

For beginners

For starters, just 4-5 minutes of each workout per day is enough. This time is enough to get used to the load, to prepare for other more difficult exercises.

Beginners can use the following programs:

One approach	Prime time
First	10-30 seconds
Second	30-45 seconds
Third	30-45 seconds
Fourth	10-30 seconds

If after one circle there is still strength, you can repeat it about 2-3 times. This exercise can be done in the morning and evening.

The main thing is to develop habits, to make regular exercises.

For men

Programs for men are a bit more difficult than for beginners and women. It involves the use of several types of boards in one complex with maximum study of the muscles of the body. Representatives of the stronger sex are usually able to hold the desired position longer due to the natural characteristics of a strong body, arms and back.

Programs for men may include the following types of ropes:

• classic;
• side;
• by lifting the arms and legs alternately;
• with weight.

For each approach, a separate bar version. The duration of one approach is from 45 to 60 seconds. Men can do about 3-5 circles in one exercise.

For the women

Therefore, it is biologically established that excess weight in women mainly accumulates in the abdomen and hips. Because of what, the fair sex have a huge number of complexes, there is a lack of self -confidence and their beauty. Wanting to recover from the situation, they underwent a strict diet and tortured the body with intense exercise.

But, in fact, you can lose weight without serious dietary restrictions. Need to change habits, excess weight will disappear by itself. But dangerous old jobs must be replaced with healthy new jobs. Optionally - regular exercise, including a bar.

Programs for women might look like this:

• approaching one - a classic board on a straight arm or elbow;
• second -side approach (on the left);
• third -side approach (on the right);
• fourth approach - again classic on straight arms or elbows.

For best effect, you need to make about three such circles. The duration of each approach is 30-40 seconds.

Board body formation

The main benefit of doing boards regularly is to strengthen your core. The body changes visually, becoming stronger, toned.

In addition, when done properly, it can bring benefits such as:

• strengthens the back muscles, which is very important for people who lead an inactive lifestyle (office workers, school students, students, retirees);
• reduction of pain in the neck and spine - board exercises are often included in the complex of physiotherapy exercises prescribed by a doctor;
• increase endurance, because it is not easy to stand on the board for a long time, muscles tense, tremors appear, and you have to overcome yourself to maintain the right timing;
• increased blood circulation, active supply of cells with oxygen;
• mood improvement - when doing any physical exercise, the production of hormones, including dopamine and serotonin, is activated.

Board options

Let’s take a closer look at some basic board options.

classic

Ideal for beginners - classic. It is recommended to master it in advance, it allows you to remember the technique, as well as understand which muscles are included in the work and how the body reacts to it.

Beginners can make simple choices:

• stretch your legs a little wider, but then make sure that the load does not pass over the shoulders and forearms;
• do it on straight arms, and not on elbows;
• do less approaches in time, but increase their number.

Advanced athletes can try more difficult options:

• do while standing on your elbows;
• keep your feet together with your heels together;
• increase the duration of an approach;
• use foot weights;
• do push -ups in between.

It is important to choose the complex according to your own feelings. Then it will not be considered torture, it will be more comfortable to do it every time.

side board

The side board is done while standing on one arm. At the same time, the lateral muscles of the abdomen and waist are mainly included in the work. Hold each side for at least 15 seconds.

During the execution, you need to make sure that the body is extended in a straight line. There should be no sagging in the pelvic area, severe discomfort in the shoulder joints. It is better for beginners to do it on straight arms, advanced at the elbows.

You can complicate the selection by using weights for the legs and dumbbells for the arms. It will be very difficult for static to linger in this position.

Board with limb connection

After the classic version is mastered, you can move on to complications. To do this, use a bar with hand removal. People call him "Superman". The usual training position is taken, after which one arm is lifted directly in front of you or slightly to the side. The pose is corrected for at least 30 seconds.

You can further complicate the exercise by tearing your left arm and right leg simultaneously. Then vice versa. This exercise works well on the muscles of the back, arms, and abdomen.

The main thing, as in other options, is to follow the technique, do not forget that the whole body should be extended in one line.

30 days throughout the bar program

There are many different programs available on the Internet. The most popular is "30 days around the bar". The main condition is to challenge yourself and practice every day, adding time, no matter what. Such a plan is designed for 30 days and looks like this:

Hari	Time in a few seconds	Hari	Time in a few seconds
one	10	16	120
2	10	17	120
3	twenty	eighteen	120
4	twenty	19	150
five	thirty	twenty	150
6	thirty	21	150
7	40	22	180
8	40	23	180
nine	fifty	24	210
10	fifty	25	210
eleven	fifty	26	240
12	60	27	240
13	60	28	270
fourteen	90	29	270
15	90	thirty	300

The program will help the body adjust, getting used to new types of loads.

Boards for weight loss for beginners, tables

The monthly program for beginners might look like this:

Hari	Time in a few seconds	Hari	Time in a few seconds
one	twenty	16	rest
2	25	17	60
3	25	eighteen	65
4	thirty	19	70
five	thirty	twenty	65
6	35	21	70
7	35	22	80
8	rest	23	80
nine	35	24	rest
10	40	25	90
eleven	40	26	90
12	45	27	95
13	fifty	28	95
fourteen	fifty	29	a hundred
15	60	thirty	a hundred

The proposed program can be changed on its own, adding 5-10 seconds per day.

Expert opinion

On the Internet you can find a lot of reviews, photos from the series "before and after the course. " You should not believe them, because good results are based on a lot of work, which not only consists of doing the bar.