Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe
Learn how to do Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe is a No equipment exercise that primarily targets the Abs, with secondary activation of the Deep Core, Shoulders, Glutes, Lower Back. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe
An advanced plank variation that challenges core stability, balance, and coordination by lifting the opposite arm and leg simultaneously.
💡 Instructions:
Start in a high plank position with hands under shoulders and body in a straight line.
Engage your core and glutes to maintain stability.
Lift your right arm and left leg at the same time, keeping them straight.
Hold briefly at the top, then return to the plank position.
Repeat with the opposite arm and leg.
⚠️ Common mistakes:
Letting hips rotate or sag during the lift
Overextending the arm or leg
Rushing through the movement instead of controlling it
Placing hands too far forward or back
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Start Free TrialMuscles Worked by Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe
Equipment
- No equipment
Calories Burned Doing Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Deep Core, Shoulders, Glutes, Lower Back
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe
What muscles does Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe work?
Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe primarily targets the Abs, with secondary engagement of the Deep Core, Shoulders, Glutes, Lower Back.
How do you do Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe correctly?
An advanced plank variation that challenges core stability, balance, and coordination by lifting the opposite arm and leg simultaneously. 💡 Instructions:...
Is Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe good for beginners?
Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe?
Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe requires: No equipment.
What are the benefits of Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe?
Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe strengthens the Abs, engages the Deep Core and Shoulders and Glutes and Lower Back.
What exercises are similar to Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe?
Similar exercises to Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe include Crunch mai sauka, Juya na Rasha tare da dumbbell, Dumbbell Turkish Get-Up, Crunch mai nauyi na dumbbell.
Is Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe better than Crunch mai sauka?
Both Plank mai tsawo tare da ɗaga hannu da ƙafa na gefe and Crunch mai sauka target the Abs. Choose based on your available equipment and training goals.
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