How many calories a bar burns in 1 minute or more, the benefits of exercise

Those who want to lose weight and make the figure more prominent are interested in the question of how many calories the bar burns. This is a universal workout that will increase vitality and muscle tone, help get rid of a few extra pounds.

A brief description of the exercise

You need to choose a solid, non-slip horizontal surface. Farther:

1. Lie on your stomach.
2. Stand up, resting on your elbows. They should be perpendicular to the shoulders, at an angle of 90º.
3. Legs are straight and tense. Socks and heels together.
4. The emphasis is on the forearms and feet. The body is stretched in a line and tense.

This is a classic option.
Plank - a complex load on various muscles. It allows you to improve the shape of the figure, tighten the press, lose weight, correct posture, prevent the development of osteochondrosis.

How many calories a bar burns in 1 minute or more

Beginners are recommended to start with the classic version. Even one minute spent on an exercise will seem like an eternity for the first time. Instructors with extensive experience assure that an hour of standing in the bar leads to energy costs of 300 calories. There is no person willing to decide on such an experiment. After simple calculations, we get that in 1 minute almost 5 units of energy are spent.
At first, the loads should be minimal. Over time, training becomes more complicated, and the time of hovering at maximum voltage increases. In this case, the calorie consumption is from 5 to 12 units per minute.

These calculations are for people with a standard set, whose body mass index is 18.5-25. Young athletes who are underweight will spend less energy, and obese people will lose extra pounds faster.The higher the mass, the greater the load a person experiences when performing the exercise.

How to perform for weight loss

In order for the exercises to be effective, the muscles are in good shape, and the extra pounds are gone, some rules are required. With the wrong technique, the results may be zero.

To make the figure slim, you should pay attention to such points:

• so that the stomach is pulled in as much as possible, and the breath remains natural and uniform;
• buttocks are tense, and are in line with the heels and the crown;
• the back should not be bent, bent or rounded;
• it is forbidden to hunch and slouch;
• Do not lower or raise your head. Direction of gaze in front of you or to the floor;
• when performing the bar on outstretched arms, the brushes are located strictly under the shoulders, on their width. This will prevent injury;
• at the beginning of the development of static loads it is impossible to rush, trying to fulfill them in excess of the norm. You need to start with 10 seconds, daily increasing the duration by the same amount of time.

After a month, classes can be complicated and begin to perform a complex in which 6 exercises with a certain exposure time. The total time is 5 minutes of the bar, made in different variations:

1. A minute - on outstretched arms.
2. 30 seconds - elbow position.
3. Without changing your posture, lift each leg in turn and hold it for 30 seconds.
4. Side bar without lifting, on each side for 30 seconds.
5. 30 seconds - on outstretched arms.
6. Minute - again the elbow position.

In addition, it is very important to take care of proper nutrition:

• always have breakfast;
• drink more water;
• eat 5-6 times a day, but in small portions;
• the last meal 3 hours before bedtime;
• food should be dietary;
• You can’t eat hamburgers, chips, hot dogs, drink soda. Replace them with healthy sandwiches, compotes and jelly.

These simple rules will help to lose weight, adjust the shape of the figure, improve health.

Contraindications

If pain occurs during exercise, the training should be canceled. Do not confuse pain and unpleasant feelings associated with unusual loads. Exercise plank is indicated for overweight people and those who lack physical fitness. It is contraindicated to perform in the presence of some pathologies:

• interdiscal hernia;
• spinal injuries;
• hypertension, cardiovascular disease;
• damage to ligaments or tendons;
• inflammation of the internal organs;
• carpal tunnel syndrome;
• chronic pathologies in the acute stage;
• cesarean section, after which 6 months have not yet passed;
• inflammation caused by surgery, bed rest.

For critical days or bearing a child, this exercise is permissible only with the permission of the doctor. If the classes cause discomfort or the gestational age is already long - postpone them. Listen to your own feelings. If you experience pain, stop training and visit a doctor. If there are contraindications, do not even start, because this can lead to sad consequences.