Decline Elbow Pike Plank
Decline Elbow Pike Plank er en styrkeøvelse med egen kropsvægt, der fokuserer på mavemusklerne. Når øvelsen udføres med fødderne hævet, aktiverer pike-bevægelsen den dybe core og hoftebøjerne, mens decline-positionen øger den generelle sværhedsgrad.
Sådan gør du
- Placer dine underarme på gulvet og placer dine fødder på en forhøjet overflade bag dig.
- Fra en decline albueplanke-position, løft hofterne opad mod loftet i en pike-bevægelse.
- Hold pike-positionen et kort øjeblik, mens du spænder i din core.
- Sænk hofterne tilbage til decline planke-positionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your forearms pressed firmly into the floor.
- Elevate your hips straight up toward the ceiling.
- Engage your abdominal muscles as you pike upward.
- Keep your legs as straight as comfortable during the lift.
- Return slowly to the starting decline position.
Vejrtrækning: Exhale as you pike your hips upward, and inhale as you lower back down to the starting position.
Almindelige fejl
- Sagging hips during the plank phase, which places unnecessary strain on the lower back.
- Bending the knees excessively during the pike, reducing the demand on the core.
- Rushing the movement, which prevents proper muscle engagement and control.
Aktiverede muskler
Primære: mavemuskler. Sekundære: skuldre, overarme.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 60 s
Tab dig
3 sets × 10–12 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler plank variation.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if my shoulders feel tired before my abs?
It is normal for the shoulders and upper arms to fatigue early since they stabilize your body weight. Focus on pushing the floor away with your forearms.
How high should the elevation for my feet be?
Start with a low surface like a sturdy box or low step. As you grow more comfortable, you can increase the height.
Can I do this exercise every day?
For recovery, it is best to include core strengthening movements 2 to 3 times per week rather than daily.