To make boards, you use your own body weight as resistance. Try weighted boards to make the exercise more complicated. But start with light weight to avoid injuries.
The boards are among the best exercises to strengthen the main ones. Not only do they draw the muscles of the kernel, but also the shoulders, buttocks, back and arms. They can help improve stability, strength and overall body posture. All you have to do is take your fingers and forearm to hold a straight horizontal position on the floor. Do not forget to turn your kernel tightly while doing this exercise. But if you tried this exercise with a balanced vest or weighing plate? Weighted boards also have advantages, including weight loss and stronger core. We tell you how to do this exercise with weights on your back.
What is the difference between weighted boards and boards?
The main difference between conventional boards and weighted boards is the extra weight that creates resistance differentiation. “Weighted boards add more resistance and tension against the muscles, putting extra pounds on the back,” says the fitness -expert Oman Pur. It requires more efforts from the muscles and so, helps more effectively activate the muscles of the hand, kernels and shoulder. In addition, this variety of boards strengthens the upper body and the main muscles. On the other hand, ordinary boards do not resist. You only have your own body weight as resistance. “They only help to strengthen the core and abdomen with less exposure to the upper body,” the expert shares.
Muscles worked during the weighted boards
Exercise weighted boards provides several muscle groups:
- Oblique muscles or lateral muscles present in the abdomen.
- The transverse abdominal organ, a deep core that provides stability to the nucleus.
- Rector of the abdomen, the upper layer of the abdomen.
- ERECTOR Spinae, which is present longitudinally with the spine.
- Two shoulder muscles: triceps and deltoids.
- Four -haired and buttocks present in front of the thighs and the back of the thighs respectively.
What are the benefits of weighted boards?
Yes, the exercises of the weighted boards are useful and efficient if done correctly. Here are some advantages of implementing weighted boards:
- Strengthens basic muscles: Weighted boards improve the strength of the main muscles, adding resistance to muscles through excess weight, leading to the main muscles that make more effort and strengthen them. A study published in the exercise magazine shows exercises on the boards, including those using weight, can help activate the main muscles.
- Increases stability: This technique requires more participation of the main muscles to maintain the position of the boards. “It improves the ability to be stable while performing, improving general control and balance,” Puri says.
- Helps manage weight: Exercise of weighted boards helps burn calories because it includes several muscles and uses energy, destroying the delayed fats. A study published in Medicina showed that the participants engaged in the bar for four weeks have a decrease in fat and fat percent. If you decide to use a balanced vest during this exercise, it can help reduce body weight. The study published in the magazine “Power Studies and Conditioning” showed that people who wear a weighted vest burned much more calories than those who do not carry it.
- Improves endurance: Weighted boards help improve muscle endurance by adding excess weight. During this exercise, the main muscles work against their ability, holding tension, improving muscle endurance.
If you do this exercise for the first time, start from 0.5 to 1 kg, and then gradually increase the weight according to your power. This way, you can perform weighted boards safely.
How to make weighted boards?
Here’s how to do this exercise for a strong core:
1. Hold the straight horizontal position, touching both hands and finger on the ground.
2. Expand the hand to the width of the shoulder and fingers to the width of the waist gently.
3. Take the help of the coach to carefully place the weight on the raised top of the back. You can use the weight plate to give extra weight of the upper back. If you do this exercise yourself, you can put a weighted vest on your back.
4. Maintain a position for a while and tightly turn your kernel for an effective result, as well as to reduce the risk of injury. “If you are new, hold weight for 10 – 15 seconds, and then gradually adjust the detention time. Those who regularly do the exercise can keep the board for 30-60 seconds,” the expert says.
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Who should not make weighted boards?
Some groups of people should avoid performing this exercise, though there are benefits:
- Pregnant women: It is extremely difficult to maintain the position of the board during the period of birth. “Weighted boards can have excess stress on the main muscles, which will cause discomfort and can cause miscarriages,” Puri says
- Elderly people: As we age, the body’s ability to maintain proper coordination and equilibrium, especially in the position of the weight, decreases. In addition, at this stage, the knee joints and the spine may not contribute enough to keep extra pounds on the back.
- Persons with pain in the body and injury: As weighted boards require coordination of the whole body, people with lower back, shoulder, neck and spine damage should avoid this exercise because it can worsen the condition.
Weighted boards can be added to your main strengthening mode, but start with light weight. Although you can do an exercise without the help of an expert, it is better to perform it under the supervision of a professional coach to avoid injuries.
Related questions
Is there enough 1-minute board a day to lose weight?
The inclusion of boards in the exercise mode will be an effective approach to weight loss, but only 1 minute board a day will not help you burn calories. To lose weight, there are factors that need to be considered, for example, a combination of durability and exercise with a calorie deficiency.
Can you get 6 packages from a simple board?
Undoubtedly, the board is a way to strengthen the muscles of the abdomen and the core, but the boards do not provide 6 packages. To do this, you need to include other ABS exercises, eat a balanced diet and follow a healthy lifestyle.
Is there better boards than seats?
Both exercises help strengthen the core. But the boards are better than the seat, because the boards work not only on the nucleus and strengthen the muscles of the abdomen, but also help in the functionality of the spine, shoulder, lower and upper back, buttocks and knees.
What is the alternative to the weighted boards?
To strengthen the muscles of the abdomen, you can include other exercises with ABS, such as crunching, rock climbing, seat, straight strokes and false legs rise as an alternative to the weighted boards.
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