Plank
العضلات الأساسية
الجذع
العضلات الثانوية
الأكتاف
المعدات
وزن الجسم
الصعوبة
مبتدئ
كيفية الأداء
- Start in a forearm plank position with elbows directly under shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core and glutes, avoiding any sagging or piking.
- Hold the position for the desired duration while breathing steadily.
نصائح احترافية
- Squeeze your glutes to keep your hips from sagging.
- Keep your neck neutral—don't look up or drop your head.
- Breathe steadily throughout the hold.
الأخطاء الشائعة
- Letting your hips sag toward the ground.
- Piking your hips up too high.
- Holding your breath instead of breathing steadily.