Push-ups or planks? What is the exercise that burns the most calories?

Need a quick, effective workout that targets all your upper body muscles, works your core, and burns calories? Then look no further: pumps can do all this and more. Push-ups are a muscle-strengthening exercise. It works mainly on the chest, shoulders, triceps and core muscles.
It only requires your own body weight, which makes it a very practical movement to add to your routine.

The number of calories that pushup burns varies from person to person. In general, push-ups can burn at least 7 calories per minute.

What affects the number of calories burned?

Although pushups are primarily considered muscle-building exercise, it’s important to know how many calories you can burn while exercising, especially if you’re trying to lose weight.

In general, four variables determine how many calories you’ll burn:

– height and weight. When it comes to metabolism, the taller a person is, the more calories they burn. This is true even at rest.
– sex. In general, men burn more calories than women who do the same exercise at the same intensity because overall body fat is less and more muscle.
– age. The aging process changes many aspects of your health, including the number of calories you burn. This slowdown results from increased body fat and decreased muscle mass.
– severity. The number of push-ups you can do in a given time determines the total calorie burn. The better and faster you can perform it, the more calories you will burn.

What advantages do they offer?

Pushups are portable and stimulating because they target multiple muscle groups simultaneously. In addition to strengthening the shoulders, chest, and triceps, push-ups also target the core muscles. A strong torso allows you to correctly perform fitness movements. A strong core also helps you with most of your daily activities which include bending, twisting, bending and stretching. It also protects you from lower back pain.

How do we do it right?

Form is key to payments. If you can’t maintain proper form for the duration of the movement, start with one of the modifications described later.

Do push-ups correctly

Sit in a raised plank position, with your hands more than shoulder width apart and your palms directly under your shoulders. Your body should form a straight line from your heels to your neck.
In this position, engage your core muscles and pull your shoulder blades down and back.
Begin lowering yourself toward the floor by bending your elbows and pushing your shoulders forward.
In this position, tighten your abdominal muscles and pull your shoulder blades down and back.
Begin lowering yourself toward the floor by bending your elbows and pushing your shoulders forward.
Lower until your chest is about one centimeter off the floor. Pause, exhale, and return your body to the starting position.

Are there differences?

The basic push-up is a powerful movement. You can make it easier or more difficult by making a few simple changes.

higher intensity

To increase intensity, add a side of plyometric scales to this movement. When you get off the floor, lift off the floor and then gently come back down.

You can also raise your feet and make them a push-down exercise, or add weight to your back to make the push-up more challenging.

Another good way to make the pushup more difficult is to add a disability, such as doing a pushup with your hands on a set of dumbbells. This helps deepen the range of motion, making it harder to push all the way through,” he explains.

reduce intensity

To reduce the intensity, try to kneel on a mat and perform the upper part of the exercise. Master this shape before moving on to leg extension.

Considerations

With modifications, you can do a workout that is safe and suitable for most fitness levels. Make sure to bend your rib cage down to avoid arching your lower back. Exercise is good for the body and mind. But doing too much can have serious consequences and lead to overuse injuries, stress, anxiety or depression.

Here are some warning signs of compulsive exercise:

Putting exercise before everything else
Feeling nervous if you miss a workout
Using exercise as a way to cleanse yourself of food
They injure themselves frequently when they are tired.

If you are concerned about your relationship with exercise, talk to your doctor or mental health professional.

How many calories does a plank burn?

The plank is a highly effective isometric exercise that burns approximately 2 to 5 calories per minute, depending on your body weight. Isometric exercise involves contracting a specific group of muscles in a stationary position. What the planks don’t burn in calories, they more than make up for it by strengthening and strengthening the core, the area of ​​the body that includes the following muscles:

abdominal muscles
lower back
buttocks
pelvis
Thighs
diaphragm
The planks also work the arm and leg muscles.

Burn calories while doing a plank

The amount of calories you burn while doing plank exercises depends on several factors. They include body weight, metabolic rate, and muscle-to-fat ratio. The more reps, the more calories you burn. If your muscle-to-fat ratio is high, you’ll also burn more calories during your rest periods between plank reps.

Weight burn calories

50 kg. 2 calories per minute
70 kg 3 to 4 calories per minute
80 kg. or more 4 to 5 calories per minute
Many variations of a plank are more difficult than a basic plank. They also burn more calories.

How to make a wooden plank

When done correctly, the plank works all of your abdominal muscles, including the following:

rectus abdominis (rectus abdominis)
transverse absolute value
internal slant
external oblique

Maintaining good form when doing a plank is important not only to get the best results, but also to protect your lower back. A good 20-second plank is more effective at building muscle than a one-minute plank if your body is in poor shape. No equipment is needed to do the plank, although you may be more comfortable on carpet rather than on a carpet or hard floor.

Here’s a video followed by instructions on how to make a baseboard and its many variations:

to do:
Lie on the mat face down.
Raise your torso so that you support yourself on your forearms, keeping your elbows directly under your shoulders.
Tighten the inner thighs and buttocks muscles.
Move your toes back.
Bend your navel inward and upward to work your core.
Raise your knees, keeping your back straight and straight.
Keep your whole body in a straight line, with your neck relaxed and the top of your head extended slightly forward, as if you were leaning against an imaginary wall.
Keep your eyes on the ground.

Hold this position for as long as possible with a flat back, 20 to 30 seconds to start. Try managing this position for a minute or more.
If at any point you feel your body slipping, lower your body to rest. Don’t let your lower back droop or raise your hips.
To maintain the oxygenation of your muscles, remember to keep breathing while you are in the plank position, as well as during periods of rest.

Plank Differences

To increase the difficulty, efficiency, and calorie potential of a plank, try these variations:

leg curl

to do:
Get into the basic plank position.
For a minute, alternately raise your legs without bending your knees.

side board

The path to follow:
Lie on your right side in a straight line.
Keeping your arm straight on the floor, raise your entire body and keep your feet together.
Raise your left arm above your head in a straight line.
Hold this position for 30 seconds to a minute.
Repeat the exercise on the left side of your body.

resistance plate

to do:
Place the ends of the resistance band around your wrists.
Take a basic plank position.
Extend one wrist at a time, holding this position for several seconds to increase muscle tone in the biceps and upper body.
You can also do a resistance band by wrapping both ends of the resistance band around your ankles and pulling each ankle at a time.

Other advantages

In addition to tightening the abdominal muscles, the plank has multiple benefits, including the following:

Increases metabolism. Muscle increases your metabolic rate and burns more calories than fat at rest. Since the plank helps you build muscle, you can expect to burn more calories while off.
Improves muscle to fat ratio. The higher your muscle to fat ratio, the more likely you are to avoid obesity-related diseases, such as
high blood pressure
High triglycerides
high cholesterol
heart disease
diabetes
Posture improves. The plank strengthens your back and the muscles that surround your spine, including the trapezius and trapezius muscles. This helps improve your posture, which can prevent injury and back strain.

Exercises that burn a lot of calories

The plank is a good addition to a general exercise program, which should also include cardio activities. Cardio exercises generally burn more calories during activity than strength training.

Choose activities you enjoy and stick to them. Here are some examples of activities you can try

Management
The fast walking
swimming
Water aerobics
Zumba
Cycling
Rowing
Cross country skiing
jump rope
karate

When do you contact a professional?

Consulting with a personal trainer or trainer can help ensure that you are doing plank and other exercises the right way. A professional can also help you set realistic goals. You can consult a personal trainer if you…

An elderly person
You are noticeably overweight
You have any medical condition, such as arthritis
You have a disability.
Working with a trainer can be a guarantee of safety. You can search for a coach online by zip code.

The plank is a very effective abdominal strengthening exercise. For most people, it burns between 2 to 5 calories per minute. The bars build muscle and increase metabolism, which helps maintain high levels of calorie consumption while at rest. It’s an excellent addition to an overall exercise program, which also includes cardio sessions.