outside plank

简明释义

外板

英英释义

例句

1.We need to replace the damaged outside plank on the deck before summer arrives.

在夏天到来之前，我们需要更换甲板上损坏的外部木板。

2.The contractor suggested adding an outside plank to enhance the garden's aesthetic appeal.

承包商建议添加一个外部木板以增强花园的美观。

3.After the storm, we found the outside plank had shifted out of place.

风暴过后，我们发现外部木板已经移位。

4.He carefully painted the outside plank to protect it from the elements.

他小心翼翼地给外部木板上漆，以保护它免受天气影响。

5.The outside plank serves as a great place to sit and enjoy the sunset.

这个外部木板是一个很好的地方，可以坐下来享受日落。

作文

In the world of fitness and exercise, various terms and techniques are used to describe different movements and postures. One such term that has gained popularity in recent years is the outside plank. This exercise not only challenges your core strength but also engages multiple muscle groups, making it a fantastic addition to any workout routine. To understand the significance of the outside plank, we must first explore its execution and benefits. The outside plank is a variation of the traditional plank, which is typically performed by lying face down and lifting your body off the ground with your forearms and toes. However, the outside plank involves positioning your body in a way that your arms are extended outwards, creating a wider base of support. This modification increases the difficulty level and requires greater stability and control from the core muscles. To perform the outside plank, start by getting into a standard plank position. Then, slowly move your right hand and foot outward, followed by your left hand and foot, until your body forms a wide stance. Ensure that your body remains in a straight line from head to heels, and engage your abdominal muscles to maintain stability. Hold this position for as long as you can, aiming for at least 30 seconds to a minute. Remember to breathe steadily and focus on maintaining your form throughout the exercise. The benefits of incorporating the outside plank into your workout routine are numerous. First and foremost, this exercise significantly enhances core strength, which is essential for overall physical performance. A strong core improves balance, stability, and posture, all of which contribute to better athletic performance and reduced risk of injury. Moreover, the outside plank activates not only the abdominal muscles but also the shoulders, chest, and legs. By engaging multiple muscle groups simultaneously, this exercise helps to increase overall muscle endurance and strength. Additionally, it can aid in improving flexibility and coordination, as the wider stance requires more control and balance. Another advantage of the outside plank is its versatility. It can be easily modified to suit different fitness levels. Beginners may start with a shorter duration or a less wide stance, while advanced practitioners can challenge themselves by adding variations such as leg lifts or arm reaches. This adaptability makes the outside plank suitable for individuals at various stages of their fitness journey. In conclusion, the outside plank is an effective and challenging exercise that offers a multitude of benefits for those looking to enhance their fitness levels. By incorporating this movement into your routine, you can improve core strength, stability, and overall muscle endurance. Whether you are a seasoned athlete or a beginner, the outside plank is a valuable addition to your workouts that can help you achieve your fitness goals. So next time you hit the gym or roll out your yoga mat, consider giving the outside plank a try and experience the benefits for yourself. In summary, the outside plank (外侧平板支撑) is not just another exercise; it is a powerful tool for building strength and stability. By understanding its execution and benefits, you can integrate it into your fitness regimen and enjoy the rewards it brings.

在健身和锻炼的世界中，各种术语和技巧被用来描述不同的动作和姿势。其中一个近年来受到欢迎的术语是外侧平板支撑。这个练习不仅挑战你的核心力量，还能调动多个肌肉群，使其成为任何锻炼方案的绝佳补充。要理解外侧平板支撑的重要性，我们必须首先探讨其执行方式和好处。 外侧平板支撑是传统平板支撑的一种变体，通常是面朝下躺着，用前臂和脚趾将身体抬起。然而，外侧平板支撑涉及将身体置于一种姿势，即双臂向外伸展，形成更宽的支撑基础。这种修改增加了难度，并需要核心肌肉更大的稳定性和控制力。 要进行外侧平板支撑，首先进入标准平板支撑位置。然后，慢慢将右手和右脚向外移动，接着是左手和左脚，直到身体形成一个宽的站姿。确保身体从头到脚保持直线，并收紧腹部肌肉以维持稳定。保持这个姿势尽可能长的时间，目标至少为30秒到1分钟。记得均匀呼吸，并专注于在整个练习过程中保持姿势。 将外侧平板支撑纳入你的锻炼计划的好处有很多。首先，这个练习显著增强核心力量，这是整体身体表现的关键。强壮的核心可以改善平衡、稳定性和姿势，这些都有助于提高运动表现并降低受伤风险。 此外，外侧平板支撑不仅激活腹部肌肉，还能调动肩部、胸部和腿部。通过同时调动多个肌肉群，这个练习有助于提高整体肌肉耐力和力量。此外，它还可以帮助改善灵活性和协调性，因为更宽的站姿需要更多的控制和平衡。 外侧平板支撑的另一个优势是其多样性。它可以很容易地根据不同的健身水平进行修改。初学者可以从较短的持续时间或较窄的站姿开始，而高级练习者可以通过增加变式，如抬腿或伸臂，来挑战自己。这种适应性使得外侧平板支撑适合各个阶段的健身者。 总之，外侧平板支撑是一个有效且具有挑战性的练习，为那些希望提高健身水平的人提供了众多好处。通过将这一动作纳入你的锻炼计划，你可以改善核心力量、稳定性和整体肌肉耐力。无论你是经验丰富的运动员还是初学者，外侧平板支撑都是你锻炼中的宝贵补充，可以帮助你实现健身目标。因此，下次当你去健身房或铺开瑜伽垫时，不妨尝试一下外侧平板支撑，亲自体验它带来的好处。 总之，外侧平板支撑（外侧平板支撑）不仅仅是另一个练习；它是建立力量和稳定性的强大工具。通过理解其执行和好处，你可以将其整合到你的健身计划中，享受它带来的回报。