To make boards, you use your own body weight as a resistance. Try weighted boards to make the exercise more difficult. But start with a light weight to avoid injury.
The boards are among the main core strengthening exercises. They not only engage the core muscles, but also shoulders, glutes, back and arms. They can help improve the stability, strength and overall posture of the body. All you have to do is take care of your toes and forearms to hold a right horizontal position on the ground. Do not forget to hire your kernel firmly while performing this exercise. But have you ever tried this exercise with a balanced vest or weight plates? Weighted plates also have advantages, including weight loss and a stronger core. We tell you how to perform this exercise with weights on your back.
What is the difference between plates and weighted planks?
The main difference between ordinary plates and weighted boards is the additional weight that creates the differentiation of the resistance. “Weighted boards add more resistance and tension against the muscles by putting additional pounds in the back,” explains the expert in fitness Aman Puri. This requires more muscles efforts and therefore helps activate the muscles of the arm, nucleus and shoulder more effectively. In addition, this variation in the plates reinforces the upper body part and the muscles of the heart. On the other hand, normal boards do not provide additional resistance. You only have your own body weight as resistance. “They only help strengthen the nucleus and the abdomen with less effects on the upper body,” shares the expert.
The muscles worked during the weighted boards
The exercise of weighted planks involves several muscle groups:
- The oblique muscles or the lateral muscles which are present in the abdomen.
- Transversal abdominis, a deep basic muscle that ensures stability in the nucleus.
- The abdomini rectus, the upper layer of the abdominal muscles.
- The Spinae erector, presents longitudinally at the back with the spine.
- Two shoulder muscles: triceps and deltoids.
- The quadriceps and glutes, present at the front of the thighs and at the back of the hips, respectively.
What are the advantages of weighted boards?
Yes, the exercise of weighted plates is beneficial and effective when it is done in the right way. Here are some advantages of the realization of weighted planks:
- Strengthens the muscles of the heart: Weighted plates improve the strength of the trunk muscles by adding resistance to muscles by additional weights, which leads the muscles of the heart to make more efforts and to strengthen them. A study, published in the Journal of EXERFUS REHABILITATIONWatch board exercises, including those that use weights, can help activate the trunk muscles.
- Stimulates stability: This technique requires more involvement of the basic muscles to maintain the position of the boards. “This improves the ability to be stable while doing, improving overall control and balance,” explains Puri.
- Help Manage Weight: The exercise of weighted planks helps burn calories, because it involves several muscles and uses energy by decomposing the deposited fat. A study, published in Medicinahas shown that participants who have done board exercises for four weeks saw a decrease in body fat and fat percentage. If you decide to use a weighted vest during this exercise, it can help reduce body weight. A study, published in the Journal of Strength and Conditioning Researchshowed that people wearing a weighted vest burned many more calories than those who have not worn it.
- Improves endurance: Weighted boards help improve muscle endurance by adding an additional weight. During this exercise, the trunk muscles compete against their capacity by holding tension, improving muscle endurance.
If you do this exercise for the first time, start with 0.5 to 1 kg, then gradually increase the weight according to your capacity. In this way, you can make weighted planks.
How to make weighted plates?
Here’s how to do this exercise for a strong heart:
1. Hold a right horizontal position by touching both hands and toes on the ground.
2. Widen your hand to the shoulder width and toes to the size of the waist gently.
3. Take the help of your coach to carefully place a weight on the back part of the upper lifting. You can use weight plates to add additional weight to the upper back. If you do this exercise by yourself, you can place a weighted vest on your back.
4. Hold the position for a while and engage your kernel for effective result and also to reduce the risk of injury. “If you are a beginner, keep the weight for 10 to 15 seconds, then gradually adjust the maintenance time. Those who regularly do this exercise can hold a board for 30 to 60 seconds, ”explains the expert.
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Who shouldn’t make weighted boards?
Some groups of people should avoid carrying out this exercise even if there are advantages:
- Pregnant women: It is extremely difficult to maintain a board position during the gestation period. “Weighted boards can put an excess of stress on the trunk muscles, causing discomfort and cause false layers,” explains Puri
- Elderly: As you get older, the body’s ability to maintain appropriate coordination and balance, in particular in the position of the board with weight, decreases. In addition, at this stage, the knee joints and the spine may not be favorable enough to keep the pounds in the back.
- Individuals suffering from body pain and injuries: Since weighted planks require coordination of the whole body, people with injury or lower back, shoulders, neck and spine should avoid performing this exercise because it can worsen the condition.
Weighted plates can be added to your core strengthening routine, but start with a light weight. Even if you can do the exercise without the help of an expert, it is best to do so under the supervision of a professional coach to avoid injury.
Related FAQ
Is the one minute board sufficient to lose weight?
Understanding boards in the exercise diet would be an effective approach in a weight loss trip, but a single minute of board per day will not help you burn calories. To lose weight, there are factors that must be taken into account, such as combining strength and resistance exercises with a calorie deficit diet.
Can you get a Pack 6 just the planking?
There is no doubt that the boards are the means of strengthening the abdominal muscle and the nucleus, but the boards will provide nothing with 6 packs. To do this, you must include other ABS exercises, eat a balanced diet and follow a healthy lifestyle.
Are the boards better than sit-ups?
Both exercises help strengthen the nucleus. But the boards are better than sit-ups because the boards operate not only on the heart and strengthen the abdominal muscles, but also help in the functionality of the spine, shoulder, lower back and upper back, glutes and knee.
What is an alternative to weighted boards?
To strengthen the abdominal muscles, you can include other ABS exercises, such as cracking, climbing, sitting sites, straight touches of leg toes and suspended leg increases alternatives to weighted boards.
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