Weight Loss Mistakes For Beginners
If you're starting your weight loss journey, avoid these common mistakes many beginners make. From not setting realistic goals to not tracking your progress, here are weight loss mistakes to avoid.
The plank is a straightforward and adaptable exercise that requires no special equipment. All you need is a clean floor and 5 minutes every day. And the effectiveness of this exercise is incredible.
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- Planks will strengthen your muscles.
- Planks will develop your back muscles.
- The plank will fix your posture.
- Plank will boost your metabolism.
- Planks will improve your balance and coordination.
- How long should you hold a plank?
- Plank pros and cons
- The plank technique
- The nuanced plank technique
- Plank poses contraindications
Planks will strengthen your muscles.
The abs, obliques, and erector spinae are a group of muscles that provide support to the internal organs. Why are abdominal hernias so common? Their core muscles are weak. Because of powerful muscles, the possibility of a hernia is extremely low in people who have developed core muscles. So, training the abs and obliques is important not only for appearance but also for the health of the internal organs.
Planks will develop your back muscles.
Plank has a significant benefit. It aids in the development of back muscles while minimizing the risk of injury. Exercises such as the deadlift are unquestionably beneficial, but they must be performed with impeccable technique. Then, many of those who practiced it were injured and had to recover for an extended time. Of course, the exercise is extremely effective, but it is also extremely traumatic.
Planning, on the other hand, is not traumatic. Similarly, performing planks regularly will help you strengthen not only the lower but also the upper back muscles. And developed back muscles are not only attractive on the outside, but they are also an excellent preventative measure for back pain. Most back pain is caused by underdeveloped back musculature, so the plank will also help you in this case.
The plank will fix your posture.
It is well understood that our posture directly sends conscious and unconscious messages to everyone around us. A confident and attractive person is perceived as having good posture. Most of us judge a person based on how straight their shoulders are. So, if you want to look fit and good, posture is critical, and the plank will help you because it strengthens the core and upper back muscles. It also has an impact on the muscles in the neck and shoulders, which are crucial for posture. As a result, if you plank regularly, you will be able to see good progress in the mirror in just a month.
Planking must be done regularly for the effect to be noticeable. Regularly performing this exercise will increase your metabolism, allowing you to lose weight. You will burn more calories and pump your abs at the same time, and the combination of these two factors will result in six-pack abs in a month.
Planks will improve your balance and coordination.
Can you stand on one leg for how long? How accurate is your sense of balance? The plank will be extremely beneficial because it is excellent for developing your stabilizer muscles. These are extremely small muscles that, while not visible in the mirror, serve an important function in that they maintain balance, and the ability to maintain balance will benefit you greatly in any sport or physical activity.
How long should you hold a plank?
It is dependent on your level of training. If you are a beginner who has never done sports before, try at least fifteen-thirty seconds. It is critical never to increase the duration at the expense of proper technique. According to studies, planning for as long as possible is not the best option for your health. On the contrary, multiple sets are recommended. For example, you might hold a plank for several minutes with proper technique but not to complete failure, then rest for one or two minutes before performing the second set, and so on.
Plank pros and cons
The benefits are obvious, as I have already stated. This is simplicity, accessibility, strengthening several muscles, maintaining a straight posture, and the ability to perform this exercise almost anywhere.
This exercise, however, has some drawbacks. The first is that if you don't use the proper technique, you can put too much pressure on the spinal discs, lower back, and shoulder joints. That is why I always say that technique is more important than duration. Another disadvantage is that excessively holding a plank can raise blood pressure, which is why it is recommended to do several sets with one or two-minute breaks, without exhausting yourself completely.
The plank technique
More than a hundred options for its performance have already been invented, but I will talk about the classic version since it is the most popular and great for beginners. You get into a push-up position, bend your elbows ninety degrees, and shift your body weight to your forearms. It is important to remember that your whole body should form one straight line. With this, our stomach is tightened and all our muscles are tense.
The nuanced plank technique
Your neck and head should be fairly relaxed. Your arms should be straight in front of you or crossed, and your elbows should be directly under your shoulder joints. Otherwise, you will put undue strain on your elbows and shoulders. That is, your shoulders should be perpendicular to the ground, your lower back should be straight, not rounded or bent excessively, and your breathing should be slow, calm, and deep.
Plank poses contraindications
Pregnant women and those suffering from back or wrist pain should avoid doing the plank. It is also not recommended for people who have hernias or elbow, shoulder, wrist, or ankle joint problems. It is also not recommended for those with a history of high blood pressure. By the way, let us know how frequently your plank is in the comments.
