平板支撑
等距強度鍛煉
平板支撑(plank)又称棒式、撑举、撑高、撑平板,是一种等长核心强度运动,会让身体维持在一个费力的姿势,且要维持相当一段时间。常见的平板支撑是前支撑,维持俯卧撑的姿势,身体重量由前臂、手肘及脚趾支持。
平板支撑也有一些变体,像是侧支撑或是背支撑[1][2]。在彼拉提斯及瑜伽中常练习平板支撑(瑜伽中称“棒式”),在像拳击或其他运动的练习也会用到[3][4][5][6]。
平板支撑可以训练腹部、背部及肩膀,锻炼到的肌肉有:
侧支撑锻炼到的肌肉有:
根据金氏世界纪录,平板支撑的最久纪录是由美国退休老兵乔治·胡特(George Hood)于2020年达成,长达8小时15分15秒。事实上早在两年前,胡特就已在一场由推动世界纪录(ASSIST World Records)举办的活动中创下10小时10分钟10秒的平板支撑纪录,但当时并没有金氏世界纪录的认证官在场,因此这笔纪录并没有被金氏世界纪录收录[7]。
参考资料
- ^ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss (页面存档备份,存于互联网档案馆), 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,存于互联网档案馆), 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,存于互联网档案馆) 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. He Held a Plank for More Than 8 Hours, Setting a Record. New York Times. 2020-02-27 [2020-03-15]. (原始内容存档于2020-03-13).