side planking

简明释义

舷部外板

英英释义

例句

1.After a few weeks of practicing side planking, I noticed significant improvements in my core strength.

经过几周的侧平板支撑练习，我注意到我的核心力量有了显著改善。

2.In my fitness class, we often incorporate side planking to strengthen our obliques.

在我的健身课上，我们经常加入侧平板支撑来增强我们的斜肌。

3.I felt a burn in my core after doing side planking for a minute on each side.

在每边做了侧平板支撑一分钟后，我感到核心肌肉在燃烧。

4.To improve your balance, try holding a side planking position for as long as possible.

为了提高你的平衡能力，尽量长时间保持侧平板支撑姿势。

5.The trainer recommended side planking as part of our warm-up routine.

教练建议将侧平板支撑作为我们热身的一个部分。

作文

When it comes to fitness, there are numerous exercises that can enhance our strength and stability. One such exercise is side planking, which has gained popularity in recent years due to its effectiveness in targeting the core muscles. The side planking exercise primarily engages the obliques, the muscles located on the sides of the abdomen, while also working the shoulders, hips, and even the glutes. To perform a side planking, you start by lying on your side with your legs extended and stacked on top of each other. Then, prop yourself up on one elbow, ensuring that your shoulder is directly above your elbow for proper alignment. Next, lift your hips off the ground, creating a straight line from your head to your feet. It’s essential to keep your body aligned and avoid letting your hips sag or rise too high. Hold this position for as long as you can, gradually increasing the duration as you build strength.The benefits of side planking extend beyond just building core strength. This exercise improves overall body stability, which is crucial for athletic performance and daily activities. A strong core helps maintain balance, reduces the risk of injuries, and enhances posture. Furthermore, side planking can be modified to suit different fitness levels. Beginners can start with a modified version, where they keep one knee on the ground for support, while more advanced practitioners can add variations such as leg lifts or arm raises to increase the challenge.Incorporating side planking into your workout routine can also promote mental focus and discipline. Holding the position requires concentration and control, making it an excellent exercise for improving mind-body connection. Additionally, it can be performed anywhere—at home, in the gym, or even outdoors—making it a convenient option for those with busy schedules.In conclusion, side planking is a versatile and effective exercise that can significantly enhance core strength and overall stability. By mastering this exercise, individuals can improve their fitness levels while also reaping the benefits of better balance and posture. Whether you are a beginner or an experienced athlete, incorporating side planking into your routine can lead to noticeable improvements in your physical health. Remember to maintain proper form and gradually increase the intensity to fully benefit from this powerful exercise.

当谈到健身时，有许多锻炼可以增强我们的力量和稳定性。其中一种锻炼是侧平板支撑，由于其在针对核心肌肉方面的有效性，近年来受到了越来越多的欢迎。侧平板支撑运动主要锻炼腹部两侧的斜肌，同时也锻炼肩部、臀部，甚至臀大肌。要进行侧平板支撑，首先侧卧，双腿伸直并重叠在一起。然后，用一个肘部支撑自己，确保肩膀直接位于肘部正上方，以保持正确的对齐。接下来，抬起你的臀部，使身体从头到脚形成一条直线。保持身体对齐，避免臀部下垂或抬得过高。尽量保持这个姿势，随着力量的增强，逐渐增加持续时间。侧平板支撑的好处不仅限于增强核心力量。这项运动提高了整体身体稳定性，这对运动表现和日常活动至关重要。强壮的核心有助于保持平衡，降低受伤风险，并改善姿势。此外，侧平板支撑可以根据不同的健身水平进行调整。初学者可以从修改版开始，即将一条膝盖放在地面上以获得支持，而更高级的练习者可以添加变式，例如抬腿或举臂，以增加挑战性。将侧平板支撑纳入你的锻炼计划中，还可以促进心理集中和自律。保持这个姿势需要集中注意力和控制，是改善身心连接的绝佳锻炼。此外，它可以在任何地方进行——在家、健身房，甚至户外——使其成为忙碌日程中方便的选择。总之，侧平板支撑是一种多功能且有效的锻炼，可以显著增强核心力量和整体稳定性。通过掌握这项运动，个人可以改善他们的健康水平，同时获得更好的平衡和姿势的好处。无论你是初学者还是经验丰富的运动员，将侧平板支撑融入你的锻炼中都能带来明显的身体健康改善。请记住保持正确的姿势，并逐渐增加强度，以充分受益于这一强大的锻炼。