Plank – this is a great exercise to get rid of fat in the abdomen. It lies in the fact that a person stands on bent elbows and socks in a horizontal position. The longer you stand – the stronger the effect of the exercise. Many people who want to lose weight quickly are interested in – how many times a day to do the bar for weight loss? This exercise trains not only the abdominal muscles but also the muscles of the arms, thighs and back. This simple exercise develops flexibility forms good posture and tightens muscles. The bar is best combined with a set of exercises to bring maximum effect. Approaches in the bar can be performed both during one workout and several times a day. Exercise is great as a warm-up – you can perform approaches in between work at the computer or other sedentary work to stretch your muscles. It does not take much time, but brings a good result. The main thing – do not perform the exercise immediately after a hearty meal.
What is plank?
The plank is a static exercise. Its implementation is standing on bent elbows and socks. The trainee is parallel to the floor and stretched to his full height.
It is very important in such exercise not to hunch and not to bend in a back – it has to be equal. With this exercise you train the cortex muscles, making posture smooth and picking up the stomach.
How much to stand in plank?
Starting to perform the exercise, many complain that the results do not come immediately.
Causes of poor or slow results:
- Insufficient load;
- Wrong technique;
- Poor physical fitness.
If you give the bar a couple of minutes during the morning exercise, do not wait for the first results in a day or a week. Those who want to see the result as soon as possible, it is recommended to increase the number of approaches per day or time of exercise.
How often do the bar to have an effect in the form of weight loss? The number of repetitions of the exercise depends on the goal you pursue. In order to slightly tighten the muscles only two approaches per day are enough for example, in the morning and in the evening, each for 2-4 minutes.
If you want to lose weight more thoroughly and burn excess fat on the stomach you will have to perform 4-5 approaches a day. You should start with a short time. From the first time you are unlikely to stand in the bar for a minute to begin with enough and 30 seconds. Take a short break and get back in the bar until you can increase the approach time.
Regularity of classes
If you feel back pain during the exercise, stop the exercise and see a doctor. In some diseases, the bar may not help, but only harm health. For example, in case of intervertebral hernia or spinal injuries, it is forbidden to perform the bar.
How long to make the bar, if there are no contraindications? You should start with half a minute gradually moving to 1 2 minutes a day or more. Over time (if health allows) you can increase number of sets per day and the time standing in the bar.
After a few days you will notice that it is much easier to stand in the bar and the stomach is slowly selected and becomes smaller. So the number of plank approaches per day – the decision of the person depending on the feelings and the purpose of trainings. Also the number of approaches affects the physical preparation of a person. If there are no contraindications you need to perform the bar as often as possible throughout the day. The greater the load – the faster the desired result will come.