Plank is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time.
The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes.
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The plank strengthens the abdominals, back, and shoulders. Muscles involved include:
Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.[citation needed]
Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.[citation needed]
Muscles involved in the side plank include:
Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.[citation needed]
Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.[citation needed]
The current world record (according to Guinness World Records) for the plank position is 3 hours, 7 minutes and 15 seconds set in Newport, Kentucky on 20 April 2013 by George Hood.
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熱門國家 | 系統支援 | 版本 | 費用 | APP評分 | 上架日期 | 更新日期 |
---|---|---|---|---|---|---|
中國 China | iOS App Store | 1.0 App下載 | ¥12.00 | 1970-01-01 | 2014-10-04 | |
台灣 Taiwan | iOS App Store | 1.0 App下載 | NT$ 60 | 2014-05-20 | 2014-09-29 | |
美國 (U.S.A) | iOS App Store | 1.0 App下載 | $1.99 | 2014-05-20 | 2014-09-19 | |
未知 | iOS App Store | 1.0 App下載 | $1.99 | 2014-05-20 | 2015-06-03 |