Losing weight not only to regain physique but also helps prevent some chronic diseases such as diabetes, high blood pressure ... However, losing weight is not an easy process, which is why the articlesPlank practice is suggested to help burn excess fat effectively.
1.How many calories burn planks?
Plank is one of the best exercises to build toned muscles and burn excess fat.If practicing regularly, Plank can help lose body weight effectively.
It is estimated to be published on Healthline, practicing Plank in a minute that can burn 3 to 4 calories depending on the weight, metabolic speed, location and age.In addition, advanced plank exercises will require more difficult to help burn more calories.
Besides the effect of burning excess fat, Plank exercises also bring many other benefits:
- Enhance metabolism, burn more calories even when resting.
- Improve and prevent chronic diseases such as high blood pressure, blood fat, diabetes, cardiovascular ...
- Improve posture to make bones and joints healthier and muscles also work more effectively.
Plank is an effective calorie burning exercise.
2.Should we practice plank how many minutes a day to lose weight?
To lose weight, the calorie consumption requires less than the amount of calories.Therefore, if you want to lose weight, do not rely on plank but should pay attention to your daily diet.Enhance protein, fiber, while reducing grease and starch to support the body optimal slimming.
When starting, perform the basic plank movement for 20-30 seconds with the number of repetitions as much as possible.After a week, try this position longer, for example 40-50 seconds.
According to Health Canal, you should perform Plank exercise for 60 seconds in 3 repetitions to reduce belly fat.
You can gradually increase the number of repetitions or longer holding time to increase calories burning efficiency.If it is possible to keep the plank posture properly in 2 minutes, it is a sign of strengthening muscle strength.
3.Plank exercises burn many calories
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Below are exercises to help accelerate fat, keep shaping and promote overall health, thereby helping to lose weight effectively.
3.1 Basic Plank
When you first practice, you should go from the basic plank movement.Start the basic plank to start the successful fat reduction process.
- In the push posture so that the distance of both hands is width as the shoulder, the elbow is perpendicular to the floor.
- Legs and backs hold straight, toes to the ground.
- Desiring the weight evenly to the biceps, actively tightening the abdominal muscles, and keeping this position in about 1-2 minutes.
- Note the correct movement when the back, hips and heads are in the same line.
Basic Plank posture
3.2 Background Plank posture supports weight loss
- Sit straight, legs straight.Place both hands behind the hips, wider than the shoulders, fingertips towards the feet.
- Anti-hands, lift hips and body vertically.
- Keep the posture for 1-2 minutes, then slowly return to the original position.
- Note that while holding your posture, if your hips start to sag low, lower the person in the original position, rest for 10-20 seconds and do it again.
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Plank posture
3.3 Leaning Plank
- Right hand against the body lift up.The back and legs are straight.
- The left hand holds up and left legs to the right leg.
- Tighten the abdominal muscles and keep the posture for 1-2 minutes.Take 15 seconds and then change sides.
3.4 Plank advanced hands - legs alternating
Plank improves hands - legs is a more complex exercise, requiring the ability to keep balance as well as higher endurance.However, after a few times of this exercise, you can adapt and do not feel difficult with this Plank posture.
- Start in the basic plank posture, hands width as shoulder width, straighten your arms.
- Tighten the abdominal muscles, lift the right foot until the hip is high.Next, raise your left hand forward to the shoulder.
- At this time, only left and right legs on the ground.
- Keep the posture and slowly return to the original position.You have completed a pace of enhanced plank and legs.
- Repeat with left and right legs.Perform 2 rounds, each 10 beats each.
Plank enhances hands - legs alternating.
3.5 Pillow plank movements
- Start in the basic plank position but hands straight.
- The left leg starts to contract so that it touches the left hand.
- Then leave the left leg to the original position, and let the right foot touch the right hand.
- Just change the side like that in 15-20 times.
Wed Jul 06 2022 10:16:49 GMT+0700 (GI ờ Đ+0700 (GI ờ Đ ô