平板支撑
平板支撑(plank)又稱撐高、撐舉、棒式或撐平板,是一種等长核心強度運動,會讓身體維持在一個費力的姿勢,且要維持相當一段時間。常見的平板支撑是前支撑,維持俯卧撑的姿勢,身體重量由前臂、手肘及脚趾支持。
平板支撑也有一些變體,像是側支撑或是背支撑[1][2]。在彼拉提斯及瑜伽中常練習平板支撑(瑜伽中會稱為棒式),在像拳擊或其他運動的練習也會用到[3][4][5][6]。
平板支撑可以訓練腹部、背部及肩膀,鍛鍊到的肌肉有:
側支撑鍛鍊到的肌肉有:
根據金氏世界紀錄,平板支撑的最久紀錄是由美國退休老兵喬治·胡特(George Hood)於2020年達成,長達8小時15分15秒。事實上早在兩年前,胡特就已在一場由推動世界紀錄(ASSIST World Records)舉辦的活動中創下10小時10分鐘10秒的平板支撐紀錄,但當時並沒有金氏世界紀錄的認證官在場,因此這筆紀錄並沒有被金氏世界紀錄收錄[7]。
參考資料
- Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss 页面存档备份,存于, Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
- Weight Training for Dummies 页面存档备份,存于, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer. pp.263.
- Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
- Pocket Guide to Fitness 页面存档备份,存于 Louiza Patsis. pp.176. quote:"The "plank exercise" is used in Pilates classes."
- Kettlebells for Dummies, Sarah Lurie. pp.260. quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
- The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4
- Hauser, Christine. . New York Times. 2020-02-27 [2020-03-15]. (原始内容存档于2020-03-13).
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