Plank T-twist
Plank T-twist er en roterende core-øvelse, der rammer de skrå mavemuskler ved at rotere fra en plankeposition til en sideplanke i T-form. Øvelsen udfordrer rygsøjlens rotation, skulderstabilitet og den generelle core-styrke ved hvert skift.
Sådan gør du
- Start i en høj planke-position med hænderne i skulderbreddes afstand.
- Løft den ene hånd fra gulvet og roter overkroppen, så du åbner brystet mod loftet.
- Stræk den løftede arm lige op, så din krop danner et T.
- Hold positionen et øjeblik, vend derefter tilbage til planken og gentag på den anden side.
- Fortsæt med at skifte side for det ønskede antal gentagelser.
Teknik-tips
- Keep your core braced tight like you are about to take a punch
- Stack your shoulders and hips vertically when you open up into the T shape
- Move slowly and with control rather than rushing through the twist
- Keep your gaze on your raised hand to help maintain your balance
- Press firmly into the floor with your supporting hand
Vejrtrækning: Inhale as you hold the starting plank position, and exhale slowly as you rotate your torso upward into the T shape.
Almindelige fejl
- Rushing the rotation makes you lose your balance and reduces core engagement
- Letting your hips sag toward the floor puts unnecessary strain on your lower back
- Rotating too far past the T position strains the shoulder joint and reduces oblique focus
Aktiverede muskler
Primære: skrå mavemuskler. Sekundære: mavemuskler, skuldre, bryst.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 8-12 reps per side, rest 60 s
Tab dig
3 sets x 8-10 reps per side, rest 45 s
Opbyg muskelmasse
3-4 sets x 6-8 reps per side, rest 60 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel wrist or shoulder discomfort, ease off and reduce your range of motion or choose a gentler alternative.
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What should I do if my wrists hurt during this exercise?
Make sure your fingers are spread wide to distribute your weight evenly, or try performing the movement from your fists.
How many times a week should I do plank T twists?
Integrating them 2 to 3 times per week at the end of your core or strength routine is a solid approach.
Why am I losing my balance when I open up into the T?
Balance often improves with ankle and hip stability; try widening your feet slightly apart in the starting plank for a broader base of support.