Plank Twist
Plank twist er en core-øvelse med egen kropsvægt, der rammer de skrå mavemuskler gennem roterende hoftebevægelser fra en plankeposition. Den udfordrer din core-stabilitet og tilføjer et dynamisk element, der specifikt aktiverer de laterale mavemuskler.
Sådan gør du
- Start i en plankeposition på underarmene med albuerne placeret direkte under skuldrene og kroppen i en lige linje.
- Spænd i din core og roter hofterne til den ene side, mens du sænker dem mod gulvet.
- Hold en kort pause lige før du rører gulvet, og roter derefter til den modsatte side.
- Fortsæt med at skifte side i en kontrolleret og rytmisk bevægelse.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your elbows directly under your shoulders.
- Engage your abs before starting any movement.
- Rotate from your hips rather than twisting your lower back.
- Hover your hips just above the floor without resting.
- Maintain a steady, controlled rhythm throughout.
Vejrtrækning: Inhale as you rotate your hips to the side, and exhale as you return to the center or switch sides.
Almindelige fejl
- Dropping your hips completely to the floor, which removes tension from your core.
- Arching your lower back, which can cause strain and reduces oblique activation.
- Moving too fast and using momentum instead of muscle control.
- Shrugging your shoulders toward your ears, adding unnecessary tension to your upper body.
Aktiverede muskler
Primære: obliques. Sekundære: mavemuskler, skuldre, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 total reps, rest 60 s
Tab dig
3 sets × 12–16 total reps, rest 45 s
Opbyg muskelmasse
3–4 sets × 10–14 total reps, rest 60 s
Lettere, sværere og alternativer
Pas på, hvis…
- If you have lower back discomfort, ease off the depth of the twist or choose a gentler plank variation.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
Where should I feel the plank twist?
You should feel your obliques along the sides of your waist working to control the rotation, as well as your deep core muscles keeping you stable.
How often can I do plank twists?
You can safely include them 2 to 3 times per week as part of your core or full-body routine, allowing adequate rest between sessions.
What if I feel this exercise in my lower back?
If you feel it in your lower back, your hips may be dropping too low or your core might be disengaging. Reduce your range of motion and focus on keeping your abs tight.