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Açıklama
Front Plank With Arm And Leg Lift is an advanced level stabilization exercise where opposite arm and leg are lifted simultaneously from the standard plank position. This movement intensively works the deep core muscles, lower back stabilizers, shoulder and hip muscles. The reduction in support points significantly improves balance and proprioception ability. It is one of the most effective bodyweight exercises for gaining anti-rotation and anti-flexion strength. It provides great benefit for functional fitness, sports performance, and daily life activities. To perform the movement with correct form, one must first have sufficient endurance in the standard plank position.
Adım Adım Talimatlar
- 1
Position yourself in a low plank with your elbows under your shoulders and your body in a straight line
- 2
Squeeze your core muscles to maximum level while simultaneously lifting your right arm forward and left leg backward
- 3
The lifted arm and leg should be in a straight line with your body, hold this position for 2-3 seconds
- 4
Lower your arm and leg to the starting position in a controlled manner
- 5
Repeat the same movement with left arm and right leg, continuing alternately
- 6
Throughout the movement, take care that your hips don't sway and your body doesn't rotate
Önemli Noktalar
- ✓Extend one arm forward from the standard plank position
- ✓Simultaneously lift the opposite leg backward
- ✓Your body should remain in a straight line, not rotate
- ✓Hold the position for 2-3 seconds and switch
- ✓Maintain balance by keeping core muscles active
Yaygın Hatalar
- ✗Rotating the body to the side - imbalance and incorrect form
- ✗Lifting hips up - core muscles don't work sufficiently
- ✗Lifting arm and leg too high - loss of balance
- ✗Holding breath - oxygen deficiency and performance decline
Nefes Kontrolü
Exhale as you lift arm and leg, breathe regularly while holding the position. Inhale as you lower.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs should avoid
- Those with balance problems should be careful
- Those with shoulder injuries should get doctor's approval
- Pregnant women should not perform this movement
Güvenlik İpuçları
- Take care to maintain body alignment
- Perform the movement slowly, don't sway
- Squeeze abdominal muscles to maximum level
- Return to normal plank when struggling
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops core stabilization at an advanced level
- ✓Increases anti-rotation strength
- ✓Strengthens balance and coordination
- ✓Works all torso muscles functionally