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更新日期：2019-01-19
檔案大小：43M
目前版本：0.0.2.0
版本需求：Android 1.6 以上版本
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The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:
Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominis.
Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.
Muscles involved in the side plank include:
Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.
Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.
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