Even though Einstein’s theory of relativity doesn’t relate to the plank, it feels like time slows down when you hold the position long enough. The list of benefits from planking is lengthy, but the exercise gets old fast.
木板是针对大多数腹部肌肉的核心运动。首先，躺在肚子上的地面上。将您的前臂和脚趾植入地面并抬高身体。从肩膀到脚踝形成一条直线。接触地面的唯一一件事应该是您的脚和前臂。随着您的腹肌疲劳越来越多，您可能会觉得自己在一个不舒服的位置持续太久就处于炼狱状态。
为避免木板炼狱，请尝试这些具有挑战性和动态的木板变化：
1. PPT木板
这种练习似乎是一个普通的木板，但是有微妙的差异。代表后骨盆倾斜木板的PPT木板在您的核心中产生了令人难以置信的张力。根据2014年study与常规木板相比，它发表在运动生物力学上，可显着增加腹部激活。
举动：Start in a plank with your forearms on the ground. Roll your hips back like a dog tucking its tail. Then, dig your elbows and toes into the ground and pull them toward the middle of your body. You shouldn’t actually move, you’re simply building tension by pulling in. Squeeze your abs so hard you can’t hold the position for more than 10–15 seconds.
2.靠近木板
Move slow and controlled to get the most of this exercise.
举动：从木板开始，慢慢到达一只手臂，直到您的肘部笔直。然后，将手臂放回地，与另一只手臂伸出。
3. Side-to-Side Plank
是时候为您的木板增添了双关语的时间了。
举动：从木板开始，然后将臀部扭转到一侧。尝试将臀部的外部触摸到地面，然后回到中心，然后扭转到另一侧。你的脚不应该移动；只有你的腰。
4. TRX悬挂木板
使用TRX悬架教练，您可以在木板位置增加一些不稳定。根据2014年，这增加了您的ABS所做的工作量study发表在《力量和条件研究杂志》上，因为您必须努力保持自己的位置。
举动：将脚放在TRX手柄中，使您的身体在地面上方略有悬浮，然后尽可能保持木板位置。
5.侧板和臀部滴
The standard plank works the front of your abdominals, but you need a different variation to work the sides, also known as the obliques. That’s where the side plank comes in.
举动：Lying on your side, plant your elbow directly under your shoulder with your forearm on the ground in front of you. Stack your legs on top of each other and lift your body off the ground. Only your elbow and the side of your foot should be touching the ground. Form a straight line from your shoulders to your ankles. From there, slowly drop your hips toward the ground. Go as low as you can, then raise them as high as you can. Try 10 reps on each side.
6.木板走路
If you’re struggling to掌握俯卧撑, the plank walk-down helps. As you do this exercise, try not to shift your hips from side to side or let your hips sag. Keep your body in a straight line. Think of it as a moving plank.
举动：Start on your forearms in plank position. Slide one hand back and plant it under your shoulder. Push up with that arm and repeat with the other arm. Now you’re in a pushup position with your hands under your shoulders. Reverse the steps to lower yourself down into a plank position.
7.相反的木板
平衡是这种木板变化的关键。
举动：From plank position, reach one arm straight in front of you as you lift your opposite leg off the ground. Now you only have one arm and leg on the ground. Pause for a second, place your arm and leg on the ground and reach out the opposite limbs. Alternate sides every repetition.
8. Bodysaw
Note: You don’t need to slide very far back, because the exercise gets very difficult very quickly. Make sure your shoulders don’t go forward past your elbows, as this makes the exercise much easier.
举动：Grab a pair of gliders and put them under your feet then get in a plank position. Slowly press your arms forward into the ground. Since your feet are on gliders, your body will slide back instead of your arms sliding forward. Pull your arms back down until your elbows are directly under the shoulders to complete one rep.
9.木板
Using a resistance band or cable machine, you can make the regular plank infinitely more challenging. The cable or resistance band should be attached to a fixed object as low to the ground as possible.
举动：Get into plank position a few feet in front of the cable so you can fully extend your arm forward. Pull the cable back in toward your body then extend your arm forward to complete one rep. You can move your feet shoulder-width or even wider to create a more stable base.
10. Plank Crawl (Gliding Plank)
Staying in the same position and holding it for as long as possible gets boring. This exercise makes the plank dynamic, adding some excitement to the exercise.
举动：从脚下的滑翔机开始以木板位置开始。慢慢向前走，用前臂拉入地面。本质上是军队爬行，但身体唯一接触地面的部位是您的前臂和脚。向前爬六步，然后六个后退。每次进行此练习时，都会尝试进一步。如果仍然太简单，请在您的下背部放一个重量板或沙袋。
通过发现并记录这些木板练习Workout Routinesin the MyFitnessPal app.
