플랭크 자세
Phalakasana
fah-lah-KAH-sah-nah
지구력을 키우는 기본적인 코어 강화 자세입니다.
하는 방법 플랭크 자세
- 네발 기기에서 발을 뒤로 빼준다
- 다리를 곧게 뻗어 팔굽혀펴기 자세를 만든다
- 머리에서 발뒤꿈치까지 일직선을 유지한다
- 코어와 대퇴사두근을 조인다
- 손가락을 넓게 벌리고 손바닥으로 바닥을 누른다
Benefits
- Strengthens the core, arms, shoulders, and wrists
- Builds full-body endurance and muscular integration
- Tones the abdominal muscles
- Prepares the body for Chaturanga and arm balances
- Improves posture by strengthening the muscles that resist gravity
Muscles Engaged
Modifications
- Drop the knees to the floor for a Half Plank while building strength
- Place forearms on the floor for Forearm Plank to reduce wrist pressure
- Place hands on a bench or wall for an inclined plank to reduce overall load
Cautions
- Avoid with carpal tunnel syndrome or acute wrist injuries
- Use caution with shoulder injuries; reduce hold time
- Those with lower back pain should ensure the core is fully engaged to protect the spine