What is the plank test?

The plank test measures core endurance by how long you can hold a proper plank position. You enter your hold time, and the calculator rates your core strength and shows where you stand against typical benchmarks.

How do I perform the plank test correctly?

Hold a forearm plank with a straight line from head to heels, keeping your core braced and hips level. Time yourself until form breaks, then enter that duration. Stop early if your lower back sags rather than pushing through poor form.

What is a good plank hold time?

Holding a plank for about 1 to 2 minutes is a solid result for most adults, while beginners often manage 20 to 60 seconds. Times well beyond 2 minutes indicate excellent core endurance, though quality of form matters more than chasing a number.

Kalkulator Ujian Tahan Plank

Nilai ketahanan teras anda daripada tahanan plank

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Masa tahan plank

min

saat

Kalkulator Ujian Tahan Plank

Berapa lama anda sepatutnya boleh menahan plank? Masukkan masa tahan plank terbaik anda dan kalkulator ini menilai ketahanan teras anda berbanding penanda aras umum untuk dewasa. Gunakannya untuk menguji kestabilan badan, menjejak kemajuan apabila teras anda menjadi lebih kuat, atau menetapkan sasaran seterusnya yang realistik — semuanya daripada satu tahanan berat badan tanpa peralatan.

Plank hadapan yang ditahan dengan badan lurus dan dikukuhkan ialah ujian mudah ketahanan otot teras (badan tengah). Sebagai panduan kasar untuk dewasa: di bawah 30 saat adalah lemah, sekitar 60 saat adalah purata, 2 minit adalah baik dan melebihi 3 minit adalah cemerlang. Bagi kebanyakan orang, postur gagal sebelum otot, jadi berhenti apabila pinggul mengendur atau terangkat — masa tambahan dengan postur yang rosak tidak dikira dan boleh menegangkan bahagian bawah belakang.

Soalan Lazim

What is the plank test?: The plank test measures core endurance by how long you can hold a proper plank position. You enter your hold time, and the calculator rates your core strength and shows where you stand against typical benchmarks.
How do I perform the plank test correctly?: Hold a forearm plank with a straight line from head to heels, keeping your core braced and hips level. Time yourself until form breaks, then enter that duration. Stop early if your lower back sags rather than pushing through poor form.
What is a good plank hold time?: Holding a plank for about 1 to 2 minutes is a solid result for most adults, while beginners often manage 20 to 60 seconds. Times well beyond 2 minutes indicate excellent core endurance, though quality of form matters more than chasing a number.

Kalkulator Ujian Tahan Plank

Soalan Lazim

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