棒式 Plank
核心 Core 新手適合 Beginner OK
研究排名 Research Rankings
核心 Core
#2
增肌 Hypertrophy
腳置吊環、肘置Bosu的雙不穩定平板顯著提高上腹直肌EMG活化，優於穩定面與單一不穩定面。 Plank with feet on gymnastics rings and elbows on a Bosu (dual instability) significantly raised upper rectus abdominis EMG above stable and single-instability conditions.
借力風險 Compensation Risk
moderate moderate
不穩定過高時腰椎下沉借力 Lumbar sag compensation when instability exceeds control
新手建議 Beginner Tips
先掌握地面平板再加不穩定介面 Master the floor plank before adding unstable surfaces