Plank is a good abdominal workout. Plank je dobra abdominalna Uvježbavanje. Unlike crunches which abs is facing ceiling, in plank, your stomach is facing toward the floor. Za razliko od crunches abs, ki se sooča z zgornjo mejo, na deski, vaš želodec se sooča proti tla. Plank does not only strengthen the abdominal muscles, it also improves the back and butt too. Plank ne le okrepila trebušne mišice, ampak tudi izboljšuje nazaj in riti preveč.
Steps: Koraki:
- Face down on the floor and support your body with forearms and knees. Obrazom navzdol na tla in podporo telesu z podlahti in kolena.
- Raise your body. Dvignite svoje telo. Support your body with toes and resting on the elbows. For beginner, you can rest on your knees first. Until you are very comfortable, then only you raise your body up. Podpora telesu in s prsti, ki se naslanja na kolena. Za začetnike, lahko ostalo na kolena prve. Dokler ste zelo udobno, šele potem boste dvignili vaše telo navzgor.
- Keep your back in straight line and flat like plank. Imej nazaj v ravni črti in ravno kot deska. Do not stick your butt up. Ne držijo svojo rit gor.
- Contract your abdominal muscles. Naročilo vaše trebušne mišice.
- Hold as long as you can. Počakaj, dokler lahko. Then lower yourself back down. Takrat nižje si nazaj.
- Repeat another 3 to 5 times. Ponovite še 3 do 5-krat.
Tips: Nasveti:
- For beginner, hold the position for few seconds and gradually increase to 10, 20, 30 and finally 60 seconds. Za začetnike, držite položaj za nekaj sekund in postopoma povečati do 10, 20, 30 in končno 60 sekund.
- You may want to start beside a mirror to ensure your form is correct. Morda boste želeli začeti zraven ogledalo vaš obrazec, da se zagotovi pravilna. It is important to maintain a flat line from your shoulders to your feet. Pomembno je, da se ohrani ravno črto od vaših ramen na svoje noge.
Trust me, this workout looks simple, but it is tough. Verjemi mi, to Uvježbavanje izgleda enostavno, vendar je težko. It gives your rock hard abs! To daje vašim rock trde ABS!
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Angie Tan Angie Tan // / / Jun 30, 2009 at 7:00 AM 30. junij 2009 ob 7:00
This is a tough workout but very rewarding… ;-) To je pa zelo težka Uvježbavanje nagrajevanje ... ;-)
alihatuki alihatuki // / / Jul 8, 2009 at 9:07 PM 8. julij 2009 ob 9:07
Thanks, next time can u add a video if u find some ? Hvala, naslednjič, ko se lahko u dodati video če u našli? its not easy for everyone to do without actually seeing it done. njeno ni enostavno za vsakogar, da ne bi dejansko videli to storiti.
dave draper // Dave Suknar / / Jul 10, 2009 at 3:59 AM 10. julij 2009 ob 3:59
plank exercises are really tough! Deska vaje so res težka! thanks for inspiring me to give them a try again… i will definitely try these the next time i workout hvala za zanosen me, da se jim omogoči, poskusite znova ... bom vsekakor poskusite ti naslednjič, ko i Uvježbavanje