20250408 - 平板支撑 姿势检查 - The Surprising Truth About How Long You Should Hold a Plank

• 分类: Clippings
• 创建: 2025-04-08
• 标签: 平板支撑, 核心力量, 锻炼技巧, 健身, 姿势检查

The Surprising Truth About How Long You Should Hold a Plank.

摘要 (Summary)

本文讨论了平板支撑的正确姿势和持续时间，强调了质量而非时间的重要性。文章指出，平板支撑不应超过两分钟，建议初学者以20到30秒为目标。同时，介绍了如何正确执行平板支撑以及几种变式练习，如肩部触碰、熊式平板支撑和平板支撑腿抬，以增加锻炼的多样性和效果。

要点 (Key Facts)

• 平板支撑不应超过两分钟，超过60秒收益递减。
• 建议初学者以20到30秒为目标。
• 正确执行平板支撑需要全身紧张，保持脊柱直线。
• 平板支撑变式包括肩部触碰、熊式平板支撑和平板支撑腿抬。

正文 (Content)

Watch: The Plank | Form Check
观看：平板支撑 | 姿势检查

YOU KNOW THE SAYING: Work smarter, not harder. You may have already incorporated that mentality into your training routine, subbing unfocused, 60-minute workouts for strategic 30-minute sessions, or opting for an active recovery day instead of another grueling HIIT class. Bravo for the balance! But what about your planks? If you’re still holding for minutes on end, you're wasting your time. Less is more when it comes to this OG core exercise—at least when it comes to the number on the clock.
你知道那句谚语：聪明工作，而不是努力工作。你可能已经将这种心态融入到你的训练常规中，用有策略的 30 分钟训练替代了无焦点的 60 分钟锻炼，或者选择一个积极的恢复日而不是另一个艰苦的 HIIT 课程。祝贺你找到了平衡！但是你的平板支撑呢？如果你仍然坚持几分钟，你就是在浪费时间。对于这个经典的核心练习，少即是多——至少在时钟上的数字上是这样的。

You might look around at the gym and notice the other people sweating around you are up in the plank position for either brief moments or marathon holds. If you're wondering how long the average exerciser holds a plank, you're asking the wrong question. There's really no such thing as a standard here—everyone is working toward different goals, from different starting points and with different levels of fitness. The better question is: how long should you hold a plank?
你可能会环顾健身房，注意到周围其他人在平板支撑姿势中要么是短暂的瞬间，要么是马拉松式的长时间坚持。如果你在想普通锻炼者保持平板支撑的时间有多长，你问错了问题。这里真的没有所谓的标准——每个人都在朝着不同的目标努力，从不同的起点出发，拥有不同的健身水平。更好的问题是：你应该保持平板支撑多久？

Generally speaking, time under tension is a great thing for growing muscles. However, anything beyond two minutes for a plank is at best, meaningless, or at most, harmful. “Enough is enough,” Dan John, Men’s Health contributor and author of “Can You Go?”told us previously. “It’s just a plank. More is not better.”
一般来说，肌肉紧张时间对肌肉生长很有帮助。然而，超过两分钟的平板支撑最多是毫无意义的，最坏情况下甚至是有害的。男性健康杂志的撰稿人兼《你能去吗？》的作者丹·约翰之前告诉我们：“适可而止。”他说：“这只是一个平板支撑。更多并不意味着更好。”

So, what does that mean for your planks? How long should you be holding one for best results, and how can you ensure you’re getting max benefit for your effort? Here, Kevin Carr, CFSC and co-founder of Movement As Medicine, shares how to up your planking game and give this core-stabilizing exercise the attention it deserves.
那么，这对你的平板支撑意味着什么呢？你应该保持多久才能获得最佳效果，又如何确保你的努力得到最大收益？在这里，CFSC 认证的凯文·卡尔和 Movement As Medicine 的联合创始人分享了如何提升你的平板支撑技巧，并给予这个核心稳定练习应有的关注。

How Long Should You Hold a Plank?你应该保持平板支撑多久？

Whether you’re a beginner wanting to build core strength or looking to dial into your planks, the exercise can help create intra-abdominal pressure and develop isometric, anti-extension strength in the obliques and rectus abdominis muscles, according to Carr. It’s a “great tool to develop anterior core strength and the ability to statically control your spine, rib cage, and pelvis in the sagittal plane,” he says.
无论你是想增强核心力量的初学者，还是想深入了解平板支撑的练习，根据卡尔的说法，这项练习可以帮助产生腹内压，并发展斜肌和腹直肌的等长抗伸展力量。他说：“这是一个很好的工具，可以发展前核心力量，并在矢状面上静态控制你的脊柱、肋骨和骨盆的能力。”

As far as what to aim for, “I would recommend working to hold a front plank for up to one minute maximum,” says Carr. That’s because your form can start to suffer the longer you’re in it and contribute to low back pain, not to mention planks aren’t a functional exercise in that you don’t do them in everyday life, he explains. Beyond 60 seconds, “you start to reach a point of diminishing returns, and it’s probably best to start progressing toward exercises that are multi-planar and or more dynamic."
关于目标设定，卡尔建议“尽量保持前平板支撑姿势最多一分钟”。这是因为长时间保持姿势会导致你的姿势开始变形，并可能引起下背痛，更不用说平板支撑并不是一种功能性练习，因为你在日常生活中不会做这样的动作，他解释说。超过 60 秒，“你开始达到收益递减的点，最好开始转向多平面或更动态的练习。”

If you're doing the plank properly, you'll be struggling to hold the position much sooner than you'd expect. This could mean that you only hold a plank for 10 seconds, or that you last all the way to 60 seconds. To start, make 20 to 30 second holds your goal.
如果你正确地做平板支撑，你会发现自己比预期更快就难以维持姿势。这可能意味着你只能保持平板支撑 10 秒，或者你能坚持到 60 秒。开始时，将 20 到 30 秒的保持时间作为你的目标。

How to Get the Most Out of Your Planks如何最大化平板支撑的效果

Before moving on to plank variations or progressing to tougher core moves, you want to ensure you are really nailing the proper plank. There's a huge difference between a loose, mindless plank and a strong, stable plank with great engagement, says Carr.
在转向平板支撑的变式或进阶到更难的核心动作之前，你要确保你真正掌握了正确的平板支撑姿势。卡尔说，一个松散、无意识的平板支撑与一个强壮、稳定且高度参与的平板支撑之间有很大的区别。

“When you focus on setting up properly and actively engaging your abdominal muscles in the front plank, you’ll find that you get much more out of the exercise and won’t be able to hold it for that long,” he says. “Often, in a relaxed front plank, you just hang out at the top of plank position with poor spinal alignment via passive tension in your spine rather than actively using our abdominal muscles to stabilize the position.”
“当你专注于正确设置并积极使用腹部肌肉进行前平板支撑时，你会发现你从这项运动中获得的更多，而且你无法长时间保持这个姿势，”他说。“通常，在放松的前平板支撑中，你只是在平板支撑的顶部位置挂着，脊柱对齐不佳，通过脊柱的被动张力而不是主动使用我们的腹部肌肉来稳定这个位置。”

How to Do the Plank如何做平板支撑

• Get down on the ground and stack your elbows directly beneath your shoulders, legs extended. Rest your weight on your elbows and your toes.
  趴在地上，将肘部直接放在肩膀下方，双腿伸直。将体重放在肘部和脚趾上。
• Squeeze your glutes and core to create full-body tension. Think about pulling your belly button into your spine.
  收紧臀部和核心以产生全身张力。想象将肚脐拉向脊柱。
• Contract your low back, lats, and rhomboids. Your back should form a straight line; don't let your pelvis dip down or your butt to rise up.
  收缩你的下背部、背阔肌和菱形肌。你的背部应该形成一条直线；不要让你的骨盆下沉或臀部上升。
• Face your gaze face down, which keeps your neck in a neutral position.
  面朝下看，这可以保持你的脖子处于中立位置。
• Maintain tension for as long as you hold the plank. If you lose tension before the time elapses, end the hold.
  保持紧张状态，直到你完成平板支撑的时间。如果在时间结束前你失去了紧张感，就结束支撑。

Focus on improving the quality and intensity of your plank rather than trying to hold it for as long as possible. You “should think about actively engaging your anterior abdominals, glutes, and adductors and actively breathing to maximize the effectiveness of the exercise,” he adds. Once you’ve truly got the plank down pat, you can think about leveling it up with progressions.
专注于提高平板支撑的质量和强度，而不是尽可能长时间地保持。你“应该考虑主动激活你的前腹肌、臀肌和内收肌，并主动呼吸，以最大化锻炼的效果，”他补充说。一旦你真正掌握了平板支撑，你可以考虑通过进阶动作来提升难度。

Other Plank Variations 其他平板支撑变式

Break up the monotony of forearm and high planks with these genius variations that offer variety for your mind and muscles. “After mastering the plank, you should move toward exercises that will challenge the core dynamically and force you to resist motion in multiple planes of motion,” says Carr.
用这些天才的变式打破前臂和高位平板支撑的单调，为你的大脑和肌肉提供多样性。卡尔说：“在掌握平板支撑后，你应该转向那些能动态挑战核心并迫使你在多个运动平面上抵抗运动的练习。”

Plank Shoulder Taps 平板支撑肩部触碰

• Begin in a high plank position with palms under shoulders, pelvis tucked, and core braced. Place feet out slightly wider than hip-distance to create a wider center of gravity.
  从高位平板支撑开始，掌心位于肩膀下方，骨盆收紧，核心肌群绷紧。将脚稍微分开，宽于臀部距离，以增加重心稳定性。
• Lift your left hand and bring it to your right shoulder. Pause for a couple of seconds, then return your hand to the ground.
  抬起你的左手，将其移至右肩。停顿几秒，然后将手放回地面。
• Repeat on the opposite side by tapping right hand to left shoulder and return to starting position. Continue alternating shoulder taps while keeping hips steady.
  重复在另一侧，通过用右手触碰左肩，然后返回到起始位置。继续交替进行肩部触碰，同时保持臀部稳定。

Sets and Reps: 8 to 10 taps per arm
每只手臂 8 到 10 次轻拍

Bear Plank 熊式平板支撑

• Begin on all fours with hands under shoulders and knees under hips. Press palms into the ground with the inside of the elbow facing forward to engage the lats.
  从四肢着地开始，双手位于肩膀下方，膝盖位于臀部下方。将手掌压向地面，肘部内侧朝前，以激活背阔肌。
• Brace the core as you lift the knees just an inch or two off the ground and hold. Take a deep breath as you draw your navel into your spine.
  收紧核心，抬起膝盖离地一两英寸并保持。深呼吸时，将肚脐向脊柱内收。

Sets and Reps: Hold in the same way you would a standard plank, starting at 30 seconds
组数和次数：以标准平板支撑的方式保持，起始时间为 30 秒

Plank with Leg Lifts

• Begin in a forearm plank position with elbows under shoulders, knees off the ground, pelvis tucked and glutes engaged. You can bring feet out a bit wider than hips-distance apart to create strong stability.
• Brace your core as you lift your right leg up just an inch or two to hover off the floor. Pause for a second or two, then return toes to the floor.
• Repeat on the other side, lifting your left leg a couple of inches off the floor, hold, then return toes to the ground.
• Continue alternating heel lifts being mindful not to rotate at the hips.

Sets and Reps: 8 to 10 lifts per leg

Alyssa Sparacino is an ACE-certified personal trainer, former Shape editorial director, as well as an editor, and writer with a focus on fitness, health, and wellness. Her work has been published online and in print for brands including Shape, Health, Fortune, What to Expect, Men's Journal, Ask Men, Travel & Leisure, Chewy, and more. When she's not writing or lifting weights, you can find her hiking, exploring, and eating with her husband and rescue dog.

Only For MVPs

[

Paul Skenes Trains Hard to Bring the Heat

](https://www.menshealth.com/fitness/a64296519/paul-skenes-training-interview/)[

Nitric Oxide Supplements: Do They Help Fitness?

](https://www.menshealth.com/health/a64298013/do-nitric-oxide-supplements-work/)[

The New Science to Help Beginners Supersize Muscle

](https://www.menshealth.com/fitness/a64256305/muscle-building-beginner-plan/)[

The 3-Day Military Diet, Explained

](https://www.menshealth.com/weight-loss/a64241126/military-diet-expert-analysis/)

[

Blast Belly Fat With These 18 Exercises

](https://www.menshealth.com/fitness/a64232748/lose-belly-fat-with-these-workouts/)[

Do You Need to Take Vitamin D With Magnesium?

](https://www.menshealth.com/nutrition/a64221900/benefits-of-vitamin-d-and-magnesium-together/)[

High-Protein, Zero-Cooking Recipes

](https://www.menshealth.com/nutrition/a64189774/no-cook-high-protein-meals-1741982262/)[

Everything You Want to Know About Hypertrophy

](https://www.menshealth.com/fitness/a64068496/what-is-hypertrophy-muscle-growth-explained/)

[

Strong Talk: MH Experts Discuss Muscle Building

](https://www.menshealth.com/fitness/a64078046/muscle-building-roundtable/)[

4 Principles to Follow to Build Muscle

](https://www.menshealth.com/fitness/a64019050/muscle-building-workout-principles/)[

The Ultimate Muscle-Building Workout

](https://www.menshealth.com/fitness/a64018225/ultimate-muscle-building-workout/)[

4 Must-Do Strategies for Muscle-Building Meals

](https://www.menshealth.com/nutrition/a64041819/muscle-building-meals-macros/)