平板支撑式
Phalakasana
fah-lah-KAH-sah-nah
基础的核心强化体式，增强耐力。
如何做 平板支撑式
- 从手膝跪地，双脚向后踏
- 双腿伸直成俯卧撑起始位置
- 从头到脚跟保持一条直线
- 核心和大腿收紧
- 手指张开，通过手掌向下推
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