Lonero Elbow Plank Hold with Hips Up
Lonero elbow plank hold with hips up er en kropsvægtsøvelse, der træner mavemusklerne. Øvelsen går fra en flad planke på underarmene til en pike-position, hvilket øger kravet til fleksion i rygsøjlen for mavemusklerne og udfordrer skulderstabiliteten.
Sådan gør du
- Start i en plankeposition på underarmene med albuerne placeret direkte under skuldrene.
- Hold benene strakte, og løft hofterne op mod loftet, så du danner en omvendt V-form.
- Hold positionen med løftede hofter i 2-3 sekunder.
- Sænk hofterne tilbage til den vandrette plankeposition.
- Gentag øvelsen det ønskede antal gange.
Teknik-tips
- Keep your elbows directly under your shoulders
- Brace your abs before lifting your hips
- Push the floor away firmly with your forearms
- Squeeze your glutes at the top of the pike
Vejrtrækning: Inhale as you hold the flat plank, and exhale steadily as you lift your hips upward into the pike position.
Almindelige fejl
- Sagging your lower back during the flat plank phase, which places unnecessary strain on the lumbar spine.
- Bending your knees as you lift your hips, which reduces the active engagement of your core and hamstrings.
- Rushing through the movement instead of pausing at the top, which lessens the time under tension for your abs.
Aktiverede muskler
Primære: mavemuskler. Sekundære: lænd, skuldre, baller.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 60 s
Tab dig
3 sets × 8–12 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should I feel this exercise?
You should feel your abdominal muscles working hard to lift your hips, along with your shoulders and upper back stabilizing your upper body.
What if my lower back hurts?
Lower back discomfort usually means your hips are sagging or your core is unbraced. Rest, reset your plank posture, and focus on drawing your belly button inward.
How often can I do this movement?
You can include this in your core routine 2 to 3 times per week, ensuring you take at least a day of rest between sessions for recovery.