How many calories does the bar burn in a minute and is it useful for weight loss

The exercise will help to outline the relief well, but there are nuances.

One of the most famous exercises is the plank. Static exercises imply holding a certain position for a period of time. This helps to strengthen the muscular corset and increases endurance. And how effective is the weight loss bar, what mistakes beginners make and how to enhance the effect – we'll figure out below.

Anna Motina

World Class Coach

The exercise is useful because the whole body is involved in the work at the same time. Also, due to the instability of the position, the stabilizer muscles work perfectly, which you just can't get to. The shoulder girdle is strengthened and the transverse abdominal muscle is actively activated.

If we talk about the benefits of the plank when losing weight, it helps no more and no less than any other exercise. A classic rack can burn 5 kcal in a minute, but it's unlikely that you will be idle for a long time in the "emphasis lying on your forearms" position. Therefore, it is not worth talking about miraculous properties in fat burning. On the other hand, all static and statodynamic exercises help to better outline the terrain. But to see it, you first need to reduce the fat component, and this depends on the complex work on the body.

Like many other exercises, the plank has contraindications, it is forbidden to perform it for hypertensive patients and people with hernias. Of course, it is important to follow the technique so as not to create a risk of injury.

Typical errors when performing the plank

1. A dip in the lower back. The pelvis should be fixed and twisted. In this position, the lower back looks completely flat and does not strain when performing.
2. Instability in the shoulders. This is manifested in sagging between the shoulder blades. With the right technique, the shoulder blades are stable, widely spaced and hold the torso firmly.
3. Head thrown back. In the plank, as in any other exercise, it is important to keep the head and chest at the same level. Usually we observe a head thrown back, or hanging down – this is incorrect. Correct position: the neck is long, the gaze is directed to the floor.

How to complicate the classic bar

To complicate the exercise, it is enough to reduce the support area. For example, alternately stretch out your arms in front of you. It is interesting to train with the help of equipment: fix your feet on a fitball or in TRX loops, leaving your forearms on the floor. However, you need to be physically ready for such experiments: the position requires skill and developed muscles. Also, in addition to the classic position facing the floor, you can use a side bar in your classes, where the support falls on the edge of the foot and forearm. If this position seems difficult right away, you can start with a support on the shin.

The plank is a useful exercise that, if performed correctly, will definitely benefit. Do not expect a quick result, even a small step brings you closer to the goal. We remind you that it is good to use the bar in combination with other exercises. All together they will work perfectly, and you will be able to lose weight.