Abs Workout (4) – Plank ABS树脂锻炼（ 4 ） -普兰克

Plank is a good abdominal workout.普朗克是一个很好的腹部锻炼。 Unlike crunches which abs is facing ceiling, in plank, your stomach is facing toward the floor.不同于紧缩其中ABS树脂正面临最高限额，在木板，您的胃是面向发言。 Plank does not only strengthen the abdominal muscles, it also improves the back and butt too.普兰克不只会加强腹部肌肉，而且还提高了背部和臀部也。

Steps: 步骤：

1. Face down on the floor and support your body with forearms and knees.面倒在地上，支持你的身体与前臂和膝盖。
2. Raise your body.提高您的身体。 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.支持你的身体与脚趾和休息的肘部。初学者，您可以在您的膝盖休息第一。直到您非常舒适的，那么只有您提高您的身体了。
3. Keep your back in straight line and flat like plank.让您在直线和平面像木板。 Do not stick your butt up.不坚持你的屁股了。
4. Contract your abdominal muscles.合同的腹部肌肉。
5. Hold as long as you can.举行，只要你能。 Then lower yourself back down.然后降低自己回去。
6. Repeat another 3 to 5 times.另一个重复3至5倍。

Tips: 小贴士：

• For beginner, hold the position for few seconds and gradually increase to 10, 20, 30 and finally 60 seconds.对于初学者，保持姿势几秒钟，并逐渐增加至10 ， 20 ， 30 ，最后60秒。
• You may want to start beside a mirror to ensure your form is correct.您可以开始旁边一面镜子，以确保您的形式是正确的。 It is important to maintain a flat line from your shoulders to your feet.重要的是要保持一个持平线从您的肩膀，以你的脚。

Trust me, this workout looks simple, but it is tough.相信我，这看起来简单的锻炼，但它是艰难的。 It gives your rock hard abs!它使您的岩石硬ABS树脂！

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