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平板支撑
power point plank

核心/腰部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: abs · Secondary: shoulders, triceps, glutes
power point plank demonstration

中文步骤

  1. 从高平板支撑位置开始，双手直接放在肩膀下方，身体从头到脚成一条直线。
  2. 启动你的核心并挤压你的臀肌以保持稳定的位置。
  3. 将身体放低到前臂上，一次一只手臂，从头到脚保持一条直线。
  4. 保持这个姿势所需的时间，保持核心肌群和臀肌的参与。
  5. 要返回到起始位置，请推动前臂并将身体抬回到高位平板支撑位置。
  6. 重复所需的重复次数。

English Steps

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
  2. Engage your core and squeeze your glutes to maintain a stable position.
  3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
  4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
  5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
  6. Repeat for the desired number of repetitions.

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