Front Plank Na May Twist

abswaistbody weight

Matutunan kung paano gawin ang Front Plank Na May Twist nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Obliques, Shoulders.

Front Plank Na May Twist exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Front Plank Na May Twist

Sundin ang mga hakbang na ito para maisagawa ang Front Plank Na May Twist nang may tamang form:

  1. 1Magsimula sa high plank na posisyon, mga kamay nang direkta sa ilalim ng mga balikat at tuwid ang katawan mula ulo hanggang paa.
  2. 2I-engage ang core at glutes para mapanatili ang matatag na posisyon.
  3. 3Paikutin ang katawan pakanan, itaas ang kanang braso at iunat ito patungo sa kisame.
  4. 4Panatilihing matatag ang mga balakang at binti habang nagpu-pulot.
  5. 5Tigilan sandali, pagkatapos ay bumalik sa simula.
  6. 6Ulitin ang twist sa kaliwang gilid.
  7. 7Magpatuloy na palitan ang mga gilid para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Front Plank Na May Twist

Primary

abs

Secondary

obliquesshoulders

Exercise Details

Equipment
body weight
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Front Plank Na May Twist?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

pelvic tilt exercise demonstration na nagpapakita ng tamang form

pelvic tilt

absbody weight
reverse crunch exercise demonstration na nagpapakita ng tamang form

reverse crunch

absbody weight
patayong pag-angat ng binti (sa parallel bars) exercise demonstration na nagpapakita ng tamang form

patayong pag-angat ng binti (sa parallel bars)

absbody weight
wind sprints exercise demonstration na nagpapakita ng tamang form

wind sprints

absbody weight
jackknife sit-up exercise demonstration na nagpapakita ng tamang form

jackknife sit-up

absbody weight
full planche exercise demonstration na nagpapakita ng tamang form

full planche

absbody weight

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Front Plank Na May Twist?

Ang Front Plank Na May Twist ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Obliques, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Kailangan ba ng equipment para sa Front Plank Na May Twist?

Hindi. Ang Front Plank Na May Twist ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Front Plank Na May Twist nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa high plank na posisyon, mga kamay nang direkta sa ilalim ng mga balikat at tuwid ang katawan mula ulo hanggang paa. I-engage ang core at glutes para mapanatili ang matatag na posisyon. Paikutin ang katawan pakanan, itaas ang kanang braso at iunat ito patungo sa kisame. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Front Plank Na May Twist?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Front Plank Na May Twist?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Front Plank Na May Twist best for?

The Front Plank Na May Twist fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Front Plank Na May Twist sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS