Plank (egzersiz)

ABD Sahil Güvenliği eğitimi sırasında bir çaylak plank yapıyor

Plank (İngilizce telaffuz: [plæŋk]  ( dinle), aynı zamanda karın köprüsü olarak da adlandırılır), mümkün olan maksimum süre boyunca şınava benzer bir pozisyonun korunmaya çalışıldığı izometrik bir güç hareketidir.

Etki

Plank karın, sırt ve omuzları güçlendirir. Front planka dahil olan kaslar şunlardır:[1]

  • Birincil kaslar: erektör spinae, karın kasları (abs) ve transverse abdominis .
  • İkincil kaslar (sinerjistler/segmental stabilizatörler): trapezius, romboid kaslar, rotator kılıf, anterior, medial ve posterior deltoid kaslar (deltler), pektoral kaslar (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (dörtlü) ve gastroknemius.

Dünya Rekorları

Avusturyalı Daniel Scali; 9 saat, 30 dakika ve 1 saniye[2] boyunca dirsekleri üzerinde durarak yaptığı front plank ile Guinness Dünya Rekorları listesine girmiştir.[3][4][5][6]

Elbow plank'da en uzun süreler:

  • Bir kadın Dana Glowacka (Kanada) tarafından Mayıs 2019'da 4 saat, 19 dakika ve 55 saniye.[7]
  • Bir kadın Eva Bulzomi (ABD) tarafından Temmuz 2013'te 60 lb'lik bir ağırlık ile birlikte 17 dakika 26 saniye.[8]
  • 100 lb'lik bir ağırlık ile Aralık 2018'de Silehm Boussehaba (Fransa) tarafından 17 dakika 02 saniye[9]
  • 200 lb'lik bir ağırlık ile, Mart 2018'de Silehm Boussehaba (Fransa) tarafından 4 dakika 2 saniye.[10]

Kaynakça

  1. ^ "The Plank". Boot Camp & Military Fitness Institute (İngilizce). 2 Aralık 2013. 17 Mayıs 2015 tarihinde kaynağından arşivlendi. Erişim tarihi: 7 Ağustos 2019. 
  2. ^ "Guinness duyurdu: 9 buçuk saatlik dünya rekoru". NTV. 19 Eylül 2021 tarihinde kaynağından arşivlendi. Erişim tarihi: 6 Ağustos 2022. 
  3. ^ At 62, Marine veteran sets the Guinness record with 8-plus hour plank 16 Nisan 2021 tarihinde Wayback Machine sitesinde arşivlendi. marinecorpstimes.com February 24, 2020
  4. ^ Stephenson, Kristen (2020-02-20) Former US Marine just broke an 8 hour plank record – and he’s 62 years old 18 Ocak 2021 tarihinde Wayback Machine sitesinde arşivlendi. Guinness World Records Retrieved 2020-02-22.
  5. ^ 62-Year-Old George Hood Broke The World Record For Holding A Plank 16 Nisan 2021 tarihinde Wayback Machine sitesinde arşivlendi. Forbes, February 24, 2020
  6. ^ A fitness instructor from Aurora has set 2 world records 16 Nisan 2021 tarihinde Wayback Machine sitesinde arşivlendi. Chicago Tribune
  7. ^ "Longest time in an abdominal plank position (female)". Guinness World Records. 1 Ocak 2015 tarihinde kaynağından arşivlendi. 
  8. ^ "Longest time in an abdominal plank position with a 60-lb pack (female)". Guinness World Records. 7 Ekim 2016 tarihinde kaynağından arşivlendi. 
  9. ^ "Longest time in an abdominal plank position with a 100 lb pack". Guinness World Records. 16 Haziran 2015 tarihinde kaynağından arşivlendi. 
  10. ^ "Longest time in an abdominal plank position with a 200-lb pack". Guinness World Records. 15 Ekim 2016 tarihinde kaynağından arşivlendi. 

Dış bağlantılar

Wikimedia Commons'ta Plank (egzersiz) ile ilgili ortam dosyaları bulunmaktadır.

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