Plank Jacks
Plank jacks er en kropsvægtsøvelse, der kombinerer core-stabilitet fra en planke med den kardiovaskulære udfordring fra en sprællemand. Denne øvelse rammer mavemusklerne, samtidig med at pulsen hæves.
Sådan gør du
- Start i en høj plankeposition med hænderne under skuldrene, så kroppen danner en lige linje.
- Hold din core spændt, og hop begge fødder ud til siden samtidigt.
- Hop fødderne sammen igen.
- Fortsæt med at lave springende bevægelser med benene, mens du opretholder plankepositionen.
- Gentag for det ønskede antal gentagelser eller den ønskede varighed.
Teknik-tips
- Stack your wrists directly underneath your shoulders.
- Engage your abdominal muscles to protect your lower back.
- Land softly on the balls of your feet when jumping out and in.
- Keep your hips level with your shoulders throughout the movement.
Vejrtrækning: Inhale as you jump your feet out wide, and exhale steadily as you jump them back to the center.
Almindelige fejl
- Sagging hips toward the floor can strain your lower back and reduces core engagement.
- Bouncing your hips up and down shifts tension away from your abs and onto your shoulders.
- Holding your breath limits oxygen delivery and makes the cardio interval unnecessarily difficult.
Aktiverede muskler
Primære: mavemuskler. Sekundære: skuldre, baller, hofteabduktorer.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 20–30 seconds work, rest 60 seconds
Tab dig
3–4 sets × 30–45 seconds work, rest 45 seconds
Opbyg muskelmasse
3 sets × 12–15 total reps, rest 60 seconds
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp wrist or lower back pain, stop immediately 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 should I do if plank jacks hurt my lower back?
If your lower back aches, your hips are likely sagging. Drop to your knees for a standard plank or reduce the range of motion until your core strength catches up.
How can I make this exercise easier on my wrists?
You can perform the plank position with your hands elevated on a sturdy bench or perform forearms planks if wrist mobility is an issue.
How often should I include plank jacks in my routine?
You can add them 2 to 3 times per week as part of a core or cardio circuit, ensuring you have at least one rest day between sessions.