Ever Trend Zone Use your own weight as resistance to planks. Try the weighting board to make your exercise more challenging. But start with light weight to avoid injuries.
Planks are one of the best strengthening exercises. They are involved not only in the core muscles, but also in the shoulders, glut, back and arms. They help improve your body’s stability, strength and overall posture. All you need to do is support your toes and forearms and keep them in a straight horizontal position on the floor. Don’t forget to get your core engaged while performing this exercise. But have you tried this exercise with a weighted vest or weight plate? The weighting board also has advantages such as weight loss and a stronger core. We’ll show you how to do this exercise using weights on your back.
What is the difference between a weighted board and a board?
The main difference between a regular board and a weighting board is the additional weight that produces resistance differentiation. “The weighted board adds resistance and tension to the muscles by placing extra kilos on the back,” says fitness expert Aman Puri. This requires more effort from the muscles, which helps to activate the muscles of the arms, core and shoulders more effectively. This plaque variation also strengthens the upper body part and the nuclear muscle. On the other hand, regular boards do not provide any extra resistance. You only have your own weight as resistance. “They just help strengthen the core and abdomen, which have less impact on the upper body,” the expert says.
Muscles functioned between the weighted boards
The weighting plate exercise includes multiple muscle groups.
- An oblique or lateral muscle present in the abdomen.
- Deep core muscles that provide stability to the lateral abdomen, core.
- The abdominal abdomen, the top layer of the abdominal muscles.
- The erector’s spine is located vertically along the back, along with the spine.
- Two shoulder muscles: triceps and deltoids.
- The quadriceps and glute, which are located at the front of the thighs and behind the hips, respectively, are located at the front of the hips.
What are the advantages of the weighting board?
Yes, exercise on the weighting plate is beneficial and effective when done in the right way. The advantages of running a weighting plate are:
- Strengthen the core muscles: The weighted board improves the strength of the core muscle by adding resistance to the muscle via extra weight. A study published in the Journal of Exercise Rehabilitation shows that board exercises, including those using weight, can help activate the core muscles.
- Increases stabilityThis technique requires more involvement of the core muscles to maintain the plate position. “This improves your ability to be stable during performance and gives you better overall control and balance,” Puri says.
- Helps you manage your weight: Weighted board exercise helps burn calories as several muscles are involved and uses energy by breaking down the accumulated fat. A study published in Medicina showed that participants who boarded for four weeks had a reduced proportion of body fat mass and fat. If you decide to use a weighted vest during this exercise, it will help you lose even more weight. A study published in the Journal of Strength and Conditioning Research showed that people wearing weighted vests burned significantly more calories than people who didn’t.
- Improves endurance: The weighting board helps improve muscle endurance by adding extra weight. During this exercise, the core muscles are against their abilities by retaining tension and improving muscle endurance.
If you are doing this exercise for the first time, start at 0.5-1 kg, then gradually gain weight according to the volume. This way you can safely execute the weighting plate.
How to make a weighted board?
Here’s how to do this exercise for a powerful core:
1. Touch both hands and toes on the ground to hold a straight horizontal position.
2. Spread your hands gently and gently, shoulder-width, and all the way to your toes.
3. With the help of a trainer, carefully place your weight on the lifted back part. You can use a weight plate to add extra weight to the top of your back. If you’re doing all of this exercise yourself, you can place a weighted vest on your back.
4. Stay in position for a while and engage your core firmly for effective results, reducing the risk of injury. “If you’re a beginner, hold your weight for 10-15 seconds, then gradually adjust the holding time. Those who do this exercise can hold the board for 30-60 seconds,” says the expert.
Who shouldn’t be a weighted board?
Certain groups of people should avoid doing this exercise despite their benefits.
- Pregnant woman: It is very difficult to maintain the plate position during pregnancy. “Weighted planks can put excessive stress on the core muscles, causing discomfort and lead to miscarriage,” Puri said.
- senior citizen: As we age, our body’s ability to maintain proper adjustment and balance, especially in the position of heavy planks. Also, at this stage, the knee joint and spine may not be supported well enough to hold the extra pounds on the back.
- People with physical pain and injuries: Because weighted planks require full body coordination, people with injuries and pain in the lower back, shoulders, neck and spine should avoid doing this exercise as this exercise can get worse.
Weighted boards can be added to core reinforcement routines, but start with lightweight. You can do the exercise without the help of a professional, but it is better to do it under the supervision of a professional trainer to avoid injuries.
Related FAQs
Is one minute a day enough board to lose weight?
Including planks in your exercise regimen is an effective approach to your weight loss journey, but it only helps burn calories for just one minute a day. To lose weight, there are factors that need to be considered, such as combining strength and resistance exercise with a calorie-deficient diet.
Can I get a 6 pack just from boarding?
Boarding is undoubtedly a way to strengthen the abdominal muscles and core, but boards don’t only offer six packs. To do this, you need to eat a balanced diet, including other ab exercises, and follow a healthy lifestyle.
Are boards better than abdominal exercises?
Both exercises will help strengthen your core. However, planks are better than sitting because they work in the core and not only strengthen the abdominal muscles, but also help function in the spine, shoulders, lower and upper back and knees.
What is the alternative to the weighting board?
Other abdominal exercises can be included, such as crunching, mountain climbing, abdominal exercises, straight toe touch, and rising drooping legs to strengthen the abdominal muscles.
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