Plank kutoka kiwiko hadi mkono
Learn how to do Plank kutoka kiwiko hadi mkono with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Plank kutoka kiwiko hadi mkono is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Triceps, Lower Back. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Plank kutoka kiwiko hadi mkono
A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms.
💡 Instructions:
Start in a high plank position, hands directly under shoulders, body in a straight line.
Lower your right forearm to the mat, then your left, coming into an elbow plank.
Press back up to a high plank, one arm at a time, starting with the same side.
Keep hips stable and core engaged throughout the movement.
Alternate the leading arm with each rep.
⚠️ Common mistakes:
Letting hips sway or rotate excessively.
Dropping the head or arching the back.
Moving too fast and losing control.
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Start Free TrialMuscles Worked by Plank kutoka kiwiko hadi mkono
Equipment
- No equipment
Calories Burned Doing Plank kutoka kiwiko hadi mkono
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Plank kutoka kiwiko hadi mkono
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Triceps, Lower Back
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Plank kutoka kiwiko hadi mkono
What muscles does Plank kutoka kiwiko hadi mkono work?
Plank kutoka kiwiko hadi mkono primarily targets the Abs, with secondary engagement of the Shoulders, Triceps, Lower Back.
How do you do Plank kutoka kiwiko hadi mkono correctly?
A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms. 💡 Instructions: Star
Is Plank kutoka kiwiko hadi mkono good for beginners?
Plank kutoka kiwiko hadi mkono has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Plank kutoka kiwiko hadi mkono?
Plank kutoka kiwiko hadi mkono requires: No equipment.
What are the benefits of Plank kutoka kiwiko hadi mkono?
Plank kutoka kiwiko hadi mkono strengthens the Abs, engages the Shoulders and Triceps and Lower Back.
What exercises are similar to Plank kutoka kiwiko hadi mkono?
Similar exercises to Plank kutoka kiwiko hadi mkono include Crunch ya kushuka, Twist ya Kirusi na dumbbell, Dumbbell Turkish Get-Up, Crunch yenye uzito wa dumbbell.
Is Plank kutoka kiwiko hadi mkono better than Crunch ya kushuka?
Both Plank kutoka kiwiko hadi mkono and Crunch ya kushuka target the Abs. Choose based on your available equipment and training goals.
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