Reverse Plank
Reverse Plank er en styrkeøvelse med egen kropsvægt, der fokuserer på baller og lænd. Ved at holde kroppen i en omvendt bro-position opbygger du styrke i den bageste kæde, skulderstabilitet og udholdenhed i din core.
Sådan gør du
- Sid på gulvet med strakte ben foran dig og placer dine hænder fladt på gulvet bag dine hofter med fingrene pegende fremad.
- Pres gennem dine håndflader og hæle for at løfte hofterne fra gulvet, indtil din krop danner en ret linje.
- Spænd i baller og core for at holde positionen.
- Hold stillingen i den ønskede tid.
- Sænk kroppen tilbage til udgangspositionen og gentag.
Teknik-tips
- Place hands slightly behind your hips with fingers pointing forward.
- Press firmly through your palms and heels to lift your body.
- Engage your glutes and core to form a straight line from head to heels.
- Keep your chest open and avoid letting your shoulders shrug toward your ears.
Vejrtrækning: Inhale as you lower down, and exhale steadily as you press up and hold the plank position.
Almindelige fejl
- Sagging hips happen when the glutes and core are not fully engaged, reducing the effectiveness of the exercise.
- Fingers pointing backward can strain your wrists, so make sure they point toward your feet or slightly outward.
- Dropping the head back strains the neck, so keep your gaze focused forward or slightly upward.
Aktiverede muskler
Primære: baller. Sekundære: lænd, skuldre, lår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 30 second holds, rest 60 s
Tab dig
3 sets × 20–30 second holds, rest 45 s
Opbyg muskelmasse
3–4 sets × 30–45 second holds, rest 60 s
Lettere, sværere og alternativer
Alternativer
Pas på, hvis…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler option like a standard bridge.
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Where should I feel the reverse plank?
You should feel it working your glutes, lower back, and the backs of your shoulders and arms.
What if my wrists hurt during the movement?
Try turning your hands slightly outward or perform the exercise using fists or push-up bars to keep your wrists in a neutral position.
How often can I do reverse planks?
You can safely incorporate this movement 2 to 3 times per week as part of your core or posterior chain routine.