棒式 Plank
核心 Core 新手適合 Beginner OK
研究排名 Research Rankings
核心 Core
#1
力量 Strength
6週訓練後顯著提升腹內外斜肌神經肌肉活化（IO:,; EO:,），並改善神經肌肉效率22-53% 6-week training significantly improved IO/EO neuromuscular activation (IO: η²=0.30, p=0.003; EO: η²=0.17, p=0.023) and neuromuscular efficiency by 22-53%
借力風險 Compensation Risk
中 Medium
過度憋氣導致血壓升高 Breath holding causes blood pressure spikes
新手建議 Beginner Tips
維持正常呼吸，從短時間保持開始 Maintain normal breathing, start with short holds