Plank
Primary muscles: Kõhulihased. Assisting muscles: —.
How to do it
- Võta kätekõverduse asend, toetudes küünarvartele, küünarnukid otse õlgade all.
- Hoia keha sirgel joonel peast kontsadeni, toetudes jalatallaesistele.
- Pinguta kõhulihaseid ja pigista tuharaid, laskmata puusadel alla vajuda ega üles tõusta.
- Hoia seda asendit, hingates normaalselt, nii kaua kui suudad, vormi kaotamata.
Key to the execution: Sinu keha peab püsima sirgel joonel, mitte V-kujuline ega alaselja kaarega.
Common mistakes
- Sa lased puusadel põranda poole vajuda, kaardutades alaselga.
- Sa tõstad puusad liiga kõrgele, moodustades „telgi“ sirge joone asemel.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Kõht exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.