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Açıklama
Front Plank with Arm Lift is a more challenging variation of the traditional plank exercise. This exercise stabilizes the core muscles while also developing upper body strength. During the arm lifting movement, the oblique muscles and deep core muscles work more to maintain balance. It is an excellent choice for increasing training intensity and developing functional strength. Particularly suitable for athletes and advanced fitness enthusiasts. When performed with proper form, it helps prevent lower back pain and improve posture.
Adım Adım Talimatlar
- 1
Get into a standard plank position with your forearms on the ground
- 2
Engage your core so your body forms a straight line
- 3
Slowly lift your right arm forward parallel to the ground
- 4
Hold the arm in the air for 2-3 seconds while maintaining balance
- 5
Slowly lower the arm back to the starting position
- 6
Repeat the same movement with the left arm and alternate throughout the set
Önemli Noktalar
- ✓Start from the forearm position, elbows should be balanced under your shoulders
- ✓Keep your body in a straight line, do not lower or raise your hips
- ✓Maintain torso stability while lifting the arm slowly, do not rotate
- ✓Perform equal repetitions on both sides, maintain balance
- ✓Focus your eyes 30-40 cm ahead of the ground, keep neck in neutral position
Yaygın Hatalar
- ✗Rotating the torso while lifting the arm - reduces core activation
- ✗Raising or lowering the hips - puts load on the lower back
- ✗Holding breath - decreases performance and increases blood pressure
- ✗Lifting the arm too quickly - causes loss of balance
- ✗Chin tucked to chest or thrown too far back - creates neck stress
Nefes Kontrolü
Exhale while lifting the arm, inhale while lowering. Continue rhythmic and regular breathing, do not hold your breath.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injuries should be careful
- Those with herniated discs should get doctor approval
- Those with shoulder stability issues should try alternative exercises
- Pregnant women should be extra careful when performing this movement
Güvenlik İpuçları
- Keep your abs tight and do not arch your lower back
- Keep your core muscles active to prevent torso rotation when lifting the arm
- Keep your head at shoulder level, avoid loading your neck
- Stop the movement and rest when form breaks down
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works the core muscles deeply
- ✓Develops torso stabilization
- ✓Increases shoulder and upper body endurance
- ✓Builds a strong core that supports training performance