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.

棒式支撐測試計算機

根據棒式支撐時間評估你的核心耐力

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棒式支撐維持時間

分

秒

棒式支撐測試計算機

棒式支撐應該能維持多久？輸入你最佳的棒式支撐維持時間，這個計算機會依據一般成人基準評估你的核心耐力。用它來測試軀幹穩定性、追蹤核心變強的進步，或設定一個務實的下一個目標——只需一次無需器材的徒手維持即可完成。

保持身體挺直、收緊發力的標準棒式支撐，是測試核心（軀幹）肌肉耐力的簡單方法。成人的大致參考標準為：低於30秒為較差，60秒左右為一般，2分鐘為良好，超過3分鐘為優秀。對多數人來說，動作變形往往先於肌肉力竭，因此當臀部下沉或抬高時就應停止。動作走樣後多撐的時間不算數，還可能拉傷下背部。

常見問題

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.

棒式支撐測試計算機

常見問題

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