Bočný plank
Side plank
How to do it
- Ľahni si na bok, opretý o jedno predlaktie, lakeť priamo pod ramenom.
- Zdvihni bedrá z podlahy, telo drž v priamke od hlavy po chodidlá.
- Druhú ruku drž na boku alebo vystretú ku stropu pre rovnováhu.
- Zapni šikmé brušné svaly a polohu drž čo najdlhšie, potom vymeň strany.
Key to the execution: Celé telo drž v priamke, bez klesania bedier.
Common mistakes
- Necháš bedrá klesnúť k podlahe namiesto ich držania hore.
- Otáčaš ramená alebo bedrá dopredu a strácaš priamku.
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.