Curated Action

平板交替单腿抬高练习 (Plank Alternating Leg Lifts)

General Training

平板交替单腿抬高练习 (Plank Alternating Leg Lifts) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 16 sec

Training Details

0:00 / 1:16
Sourceyoutube.com/watch?v=SiDRwEIesFo
AuthorYouTube creator

平板交替单腿抬高练习 (Plank Alternating Leg Lifts)

重心前移至平板支撑，交替抬起右腿与左腿向后上方，共计约10组交替激活后链与核心，随后四柱伏地。

Key points

  • 核心紧锁防止骨盆过度晃动
  • 抬腿时下背部不过度塌陷
Sets: 1Rest: 13 secEst. duration: 1 min 16 sec
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