Plank
Primary muscles: Brucho. Assisting muscles: —.
How to do it
- Zaujmi polohu ako na kliky, opretý o predlaktia, lakte priamo pod ramenami.
- Telo drž v priamke od hlavy po päty, opretý o prednú časť chodidiel.
- Zapni brucho a stiahni sedacie svaly, bez klesania alebo dvíhania bedier.
- V tejto polohe zotrvaj čo najdlhšie a dýchaj normálne, bez straty techniky.
Key to the execution: Telo musí zostať v priamke, nie v tvare V ani s prehnutým driekom.
Common mistakes
- Necháš bedrá klesnúť k podlahe a prehýbaš driek.
- Dvíhaš bedrá príliš vysoko a vytvoríš „stan“ namiesto priamky.
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.
Brucho 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.