Modified side plank from knee
Quarter side-plank with bottom knee on the floor — obliques + glutes without the abdominal pressure of a full side plank. Diastasis- and pelvic-floor-safe.
Hlavný sval: obliquescoreObtiažnosť: 2/5
Vedľajšie svaly
- core
- shoulders
- glutes
Pokyny k technike
- ✓Bottom knee + forearm form your base
- ✓Lift hips so body is a straight line knee-to-shoulder
- ✓Hold 15-30 sec per side
Časté chyby
- ×Hips sagging toward the floor
- ×Holding so long that breath becomes shallow
Kontraindikácie
Vynechaj alebo uprav tento cvik, ak máš:
- exercise_detail.contraindication_labels.diastasis_recti
Lokalizovaný preklad sa pripravuje — zobrazená anglická záloha.