平板支撑

平板支撑(plank)又稱撐高撐舉棒式撐平板,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。

進行平板支撐訓練的美國海岸防衛隊新兵
衍生自平板支撐的側支撐(側棒)

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:

  • 主要肌肉:腹横肌臀中肌臀小肌髋关节内收肌群外斜肌內斜肌
  • 輔助肌肉:臀大肌、股四頭肌及腿後腱

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

  1. 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."
  2. Weight Training for Dummies 页面存档备份,存于, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer. pp.263.
  3. 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..."
  4. 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."
  5. 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."
  6. The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4
  7. Hauser, Christine. . New York Times. 2020-02-27 [2020-03-15]. (原始内容存档于2020-03-13).

外部連結

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