Abs Workout (4) – Plank絕對值鍛煉（4） -普蘭克

Plank is a good abdominal workout.板是一個很好的腹部鍛煉。 Unlike crunches which abs is facing ceiling, in plank, your stomach is facing toward the floor.不同於緊縮的ABS是面臨的上限，在木板，你肚子正面臨著走向發言。 Plank does not only strengthen the abdominal muscles, it also improves the back and butt too.普蘭克不僅加強腹部肌肉，而且還提高了背部和臀部了。

Steps: 步驟：

1. Face down on the floor and support your body with forearms and knees.臉按在地板上和支持您的身體與前臂和膝蓋。
2. Raise your body.提高你的身體。 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.支持你的身體和休息的腳趾上肘部。對於初學者，您可以在您的膝蓋休息第一。直到你很舒服，那麼只有你提高你的身體了。
3. Keep your back in straight line and flat like plank.保持您早在直線和平面像木板。 Do not stick your butt up.不堅持你的屁股了。
4. Contract your abdominal muscles.收縮你的腹部肌肉。
5. Hold as long as you can.持有只要你能。 Then lower yourself back down.然後降低自己回去。
6. Repeat another 3 to 5 times.重複另3到5倍。

Tips: 提示：

• For beginner, hold the position for few seconds and gradually increase to 10, 20, 30 and finally 60 seconds.對於初學者，並保持姿勢幾秒鐘，並逐漸增加至10，20，30，最後60秒。
• You may want to start beside a mirror to ensure your form is correct.您可能需要啟動旁邊一面鏡子，以確保您的形式是正確的。 It is important to maintain a flat line from your shoulders to your feet.重要的是要保持持平線，從肩部到你的腳。

Trust me, this workout looks simple, but it is tough.相信我，這種訓練看似簡單，但它是很難的。 It gives your rock hard abs!它使你的岩石硬絕對值！

Category: 分類： Abs 絕對值 Email This Post 通過電子郵件發送此帖

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