平板支撐

做緊平板支撐訓練嘅美國海岸防衛隊新兵

衍生自平板支撐嘅側支撐（側棒）

平板支撐（英文：plank）又叫撐高、撐舉、棒式或撐平板，係一種等長（英文：isometric exercise）核心（英文：core (anatomy)）強度運動，會令身體維持喺一個用力嘅姿勢，同埋要維持相當一段時間。常見嘅平板支撐係前支撐，維持掌上壓嘅姿勢，身體重量由前臂、手肘同腳趾支撐。

平板支撐都有一啲變體，例如係側支撐或者係背支撐^[1]^[2]。喺普拉提同瑜伽入面成日都會練平板支撐（瑜伽度會叫做棒式），拳擊或者其他運動嘅練習都會用到^[3]^[4]^[5]^[6]。

根據健力士世界紀錄，平板支撑嘅最耐紀錄係由美國退休老兵佐治·胡特（George Hood）喺2020年達成，長達8小時15分15秒。事實上早喺兩年前，胡特就已喺一場由推動世界紀錄（ASSIST World Records）搞嘅活動到破咗10個鐘10分鐘10秒嘅平板支撐紀錄，但當時並冇健力士世界紀錄嘅認證官在場，所以呢筆紀錄並冇被健力士世界紀錄收錄^[7]。

參考

↑ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss 互聯網檔案館嘅歸檔，歸檔日期2017年2月18號，., Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
↑ Weight Training for Dummies 互聯網檔案館嘅歸檔，歸檔日期2017年2月18號，., Liz Neporent, Suzanne Schlosberg, Shirley J. Archer. pp.263.
↑ Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
↑ Pocket Guide to Fitness 互聯網檔案館嘅歸檔，歸檔日期2017年2月18號，. Louiza Patsis. pp.176. quote:"The "plank exercise" is used in Pilates classes."
↑ Kettlebells for Dummies, Sarah Lurie. pp.260. quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
↑ The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4
↑ Hauser, Christine (2020-02-27). "He Held a Plank for More Than 8 Hours, Setting a Record". New York Times. 原著喺2020-03-13歸檔. 喺2020-03-15搵到.

連出去

維基同享中有關Planks嘅資源類

[1] Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss 互聯網檔案館嘅歸檔，歸檔日期2017年2月18號，., Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."

[2] Weight Training for Dummies 互聯網檔案館嘅歸檔，歸檔日期2017年2月18號，., Liz Neporent, Suzanne Schlosberg, Shirley J. Archer. pp.263.

[Chabut-3] Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."

[4] Pocket Guide to Fitness 互聯網檔案館嘅歸檔，歸檔日期2017年2月18號，. Louiza Patsis. pp.176. quote:"The "plank exercise" is used in Pilates classes."

[5] Kettlebells for Dummies, Sarah Lurie. pp.260. quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."

[6] The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4

[7] Hauser, Christine (2020-02-27). "He Held a Plank for More Than 8 Hours, Setting a Record". New York Times. 原著喺2020-03-13歸檔. 喺2020-03-15搵到.

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