平板支撑

平板支撑（plank）又称棒式、撑举、撑高、撑平板，是一种等长核心（英语：core (anatomy)）强度运动，会让身体维持在一个费力的姿势，且要维持相当一段时间。常见的平板支撑是前支撑，维持俯卧撑的姿势，身体重量由前臂、手肘及脚趾支持。

进行平板支撑训练的美国海岸防卫队新兵

衍生自平板支撑的侧支撑（侧棒）

平板支撑也有一些变体，像是侧支撑或是背支撑^[1]^[2]。在彼拉提斯及瑜伽中常练习平板支撑（瑜伽中称“棒式”），在像拳击或其他运动的练习也会用到^[3]^[4]^[5]^[6]。

平板支撑可以训练腹部、背部及肩膀，锻炼到的肌肉有：

主要肌肉：竖脊肌、腹直肌及腹横肌（英语：transversus abdominis muscle）^{[来源请求]}。
辅助肌肉（增效肌/节段稳定肌肉（英语：segmental stabilizers））：斜方肌、菱形肌、旋转肌群、前，内侧和后侧三角肌、胸大肌、前锯肌、臀大肌、股四头肌及腓肠肌^{[来源请求]}。

侧支撑锻炼到的肌肉有：

主要肌肉：腹横肌（英语：transversus abdominis muscle）、臀中肌及臀小肌、髋关节内收肌群（英语：adductor muscles of the hip）、外斜肌及内斜肌^{[来源请求]}。
辅助肌肉：臀大肌、股四头肌及腿后腱^{[来源请求]}。

根据吉尼斯世界纪录，平板支撑的最久纪录是由美国退休老兵乔治·胡特（George Hood）于2020年达成，长达8小时15分15秒。事实上早在两年前，胡特就已在一场由推动世界纪录（ASSIST World Records）举办的活动中创下10小时10分钟10秒的平板支撑纪录，但当时并没有吉尼斯世界纪录的认证官在场，因此这笔纪录并没有被吉尼斯世界纪录收录^[7]。

参考资料

^ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss （页面存档备份，存于互联网档案馆）, Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
^ Weight Training for Dummies （页面存档备份，存于互联网档案馆）, 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 （页面存档备份，存于互联网档案馆） 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. He Held a Plank for More Than 8 Hours, Setting a Record. New York Times. 2020-02-27 [2020-03-15]. （原始内容存档于2020-03-13）.

外部链接

维基共享资源上的相关多媒体资源：平板支撑

[1] Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss （页面存档备份，存于互联网档案馆）, Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."

[2] Weight Training for Dummies （页面存档备份，存于互联网档案馆）, 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 （页面存档备份，存于互联网档案馆） 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. He Held a Plank for More Than 8 Hours, Setting a Record. New York Times. 2020-02-27 [2020-03-15]. （原始内容存档于2020-03-13）.

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