🧘‍♂️ 🧘‍♀️ Guava’s Yoga -棒式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 棒式 / Plank Pose --- 動作名稱 / Name 棒式（Plank Pose / Phalakasana） --- 動作簡介 / Introduction 棒式是一個全身性核心訓練動作，能有效強化腹部、背部、肩膀與手臂肌群，同時提升身體穩定度與耐力。對於改善姿勢、減少下背壓力及提升運動表現都有幫助，適合各種程度的練習者。 Plank Pose is a full-body core exercise that strengthens the abdomen, back, shoulders, and arms while improving stability and endurance. It helps enhance posture, reduce lower back strain, and boost overall performance. Suitable for all levels. --- 操作步驟 / Steps 1. 採四足跪姿，雙手在肩膀正下方，雙膝在髖部下方。 Start in a tabletop position with hands under shoulders and knees under hips. 2. 將雙腳向後伸直，腳尖踩地，身體呈一直線（頭到腳跟）。 Step both feet back, toes grounded, forming a straight line from head to heels. 3. 收緊核心，避免腰部下塌或臀部抬高，肩膀穩定不聳肩。 Engage the core, avoid sagging hips or lifting the hips too high, keep shoulders stable. 4. 維持 20–60 秒，穩定呼吸。 Hold for 20–60 seconds with steady breathing. 5. 緩慢放下膝蓋休息，重複 3–5 次。 Lower knees slowly to rest, repeat 3–5 times. --- 功能效果 / Benefits 強化核心肌群（腹部、背部） / Strengthens core muscles (abs and back) 提升肩膀與手臂力量 / Builds shoulder and arm strength 改善身體穩定度與平衡 / Improves stability and balance 減少下背壓力 / Reduces lower back strain 提升整體運動表現 / Enhances overall physical performance --- 注意事項 / Precautions 避免腰部塌陷，以免造成下背壓力 / Avoid sagging hips to prevent lower back strain 手腕不適者可改以前臂棒式 / If wrists hurt, switch to forearm plank 肩膀受傷者需評估是否適合 / Avoid if you have shoulder injuries 保持呼吸順暢，避免憋氣 / Keep breathing, do not hold breath --- 小貼士 / Tips 初學者可從 15–20 秒開始 / Beginners can start with 15–20 seconds 可搭配側棒式增加訓練變化 / Add side plank for variation 想增加強度可抬單腳或單手 / Increase difficulty by lifting one leg or arm 每天練習 3–5 分鐘，有助於核心穩定與體態改善 / Practice 3–5 minutes daily to improve core stability and posture