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[Obsidian](https://www.nike.com/es/ca/w/nikeskims-negre-90poyzb2asd) - [Dark Sepia](https://www.nike.com/es/ca/w/) - [Phoenix](https://www.nike.com/es/ca/w/) - [Cobalt](https://www.nike.com/es/ca/w/nikeskims-blau-8hfx3zb2asd) - [Ivory](https://www.nike.com/es/ca/w/nikeskims-blanc-4g797zb2asd) Cancel Cancel·la Termes de cerca populars [studio fleece](https://www.nike.com/es/ca/w?q=studio%20fleece&vst=studio%20fleece)[air force 1](https://www.nike.com/es/ca/w?q=air%20force%201&vst=air%20force%201)[dunk low](https://www.nike.com/es/ca/w?q=dunk%20low&vst=dunk%20low)[botas de futbol](https://www.nike.com/es/ca/w?q=botas%20de%20futbol&vst=botas%20de%20futbol)[air max](https://www.nike.com/es/ca/w?q=air%20max&vst=air%20max)[nike pro](https://www.nike.com/es/ca/w?q=nike%20pro&vst=nike%20pro)[nike tech](https://www.nike.com/es/ca/w?q=nike%20tech&vst=nike%20tech)[tn](https://www.nike.com/es/ca/w?q=tn&vst=tn) [](https://www.nike.com/es/ca/favorites "Preferits")[](https://www.nike.com/es/ca/cart "Productes del carretó: 0") # Set variants de la planxa aprovades per entrenadors ##### Esports i activitat Entrenadors personals certificats t'expliquen les seves variacions de la planxa preferides per enfortir la part superior i inferior del cos a la vegada. Última actualització: 24 de gener del 2023 7 min. de lectura  ## Com fer una planxa a la perfecció Per mantenir la columna en la posició correcta, Pierre recomana imaginar-te que tens un fil enganxat entre els omòplats del qual algú està fent força (un bon truc és pensar que has d'aixecar la columna cap al sostre). Pel que fa als peus, l'experta recomana alinear els talons amb la base dels peus per activar més els músculs dels quàdriceps. Per aconseguir aquesta posició, pensa a estirar els peus per tocar la paret de darrere amb els talons. A més, per fer una planxa tradicional, Alemar recomana centrar-se a mantenir la basculació pelviana i evitar abaixar els malucs i arrodonir o corbar la columna. Ah! I no t'oblidis de respirar. Alemar recomana evitar mantenir la respiració i provar de flexionar els abdominals mentre respires i sents la tensió. Fer això pot resultar una mica estrany la primera vegada, però, segons Alemar, t'ajudarà a aguantar la planxa durant més temps. ## Variants de la planxa més populars entre els entrenadors Vols afegir planxes a la teva rutina? Alemar i Pierre et mostren els seus exercicis de planxes preferits. 1. # 1.Plank on Knees If you’re new to planking and can’t hold a traditional plank for 30 seconds, performing planks on your knees is a great place to start, Alemar said. Starting with this variation will allow you to get acclimated to the movement and learn and reinforce proper movement patterns. - Start by lying on your stomach with your hands slightly outside your chest. - With control, push through the palms of your hands as you extend your arms. Be sure to engage your core and maintain a neutral spine. - If you want, lift your feet off the ground to balance on your knees. - Hold for 15 seconds. If you’re more advanced, hold for 30 seconds.  2. # 2.High Plank This is one of the most popular plank variations and rightfully so. This variation places a greater emphasis on the pectoral and serratus muscles, Alemar said. When performing high planks, make sure your wrists are in line with your shoulders or slightly behind to further engage the serratus muscle. - Start by lying on your stomach with your hands slightly outside your chest and your toes tucked. - With control, push through your hands and feet, lifting your entire body off the ground simultaneously. Be sure to engage your core and glutes. Your head, spine and legs should be in a neutral position. Your shoulders, elbows and wrists should also be aligned. - Be sure not to round or arch your back and to keep the palms of your hands flat on the ground. - Hold for 15 seconds. If you’re more advanced, hold for 30 seconds.  3. # 3.Side Plank This plank variation is excellent for developing stability in your spine while also challenging the hips and obliques, Alemar said. - Start lying on your side with your body in a straight line from head to toe. - Depending on your ability, you can either place your forearm on the ground or your hand. If you’re placing your forearm on the ground, make sure that your elbow is in line with your shoulder. If your hand is on the ground, make sure your hand is underneath your shoulder. - With control, push through your forearm and hand as you simultaneously lift your hips off the ground. - Your body should be in a straight line from head to toe and your full hand or forearm should be on the ground. Be sure to engage your core and squeeze your glutes. - Hold for 15 seconds on each side. If you’re more advanced, hold for 30 seconds on each side.  4. # 4.Reverse Plank If you’re bored with your current ab routine, take it to the next level with reverse planks, which not only target your core muscles, but also the glutes, hamstrings and lower back. - Start seated with your legs bent and your hands behind your glutes with your fingers pointing towards your feet. - From here, extend your legs, keeping your heels on the ground. - With control, push through your hands as you lift your glutes and legs off the ground. - Keep your chin in a neutral position and squeeze through your glutes to maintain proper form. - Hold for 15 seconds. If you’re more advanced, hold for 30 seconds.  5. # 5.Plank Kick Through Ready to challenge yourself? Try adding plank kick throughs to your routine. This movement is dynamic, and will challenge your core, arm, oblique and hip strength while generating heat throughout your body, Pierre said. - Start in a traditional high plank position. - With control, begin to shift your weight to the right side of your body as you rotate to the right, bending your left leg at the knee and lifting your left hand off the ground while simultaneously extending the right leg across the body. - With control, return to the starting position, then repeat the same movement on the opposite side. - This counts as one rep. Perform 10 reps.  6. # 6.Superman Plank This plank variation is excellent for all levels, Pierre said. It will challenge your stability in addition to your core and can always be regressed if necessary. - Start in a traditional high plank position. - With control, simultaneously raise your left hand off the ground and extend it out in front of you as you lift your right toes off the ground. The leg being lifted does not need to come more than a few inches off the ground. Be sure not to shift your weight to the left or right side of your body. - With control, place the left arm and right leg back down, returning to the starting position. - Repeat on the opposite side. - This counts as one rep. Perform 10 reps.  7. # 7.Plank to Squat If you like more dynamic, diverse movements, consider adding this variation into your routine. It hits all the muscles a traditional plank would in addition to stretching and opening the hips and activating the glute muscles. - Start in a traditional high plank position. - With control, either walk or gently jump your feet to the outside of your hands coming into a squat. You can lift your hands off the ground to make the movement more dynamic. - With control, gently jump or walk your feet back to a high plank position. - This counts as one rep. Perform 10 reps.  ## Com afegir exercicis de planxa a la teva rutina Tot a punt per afegir moviments de tors nous a la teva rutina? Alemar explica que la millor manera d'afegir planxes a la teva rutina d'exercicis és triar dues variacions (idealment aptes per a principiants, tret que hagis fet planxes abans), com per exemple la planxa amb avantbraços o la planxa lateral, i fer-ne 3 sèries de cada una. Els temps es poden modificar. Per exemple, pots aguantar 10 o 30 segons en funció de la teva capacitat, però no sacrifiquis la postura. Si et costa aguantar en planxa 30 segons, Alemar recomana modificar el moviment dels genolls quan sigui possible o mantenir la planxa durant menys temps. Un cop aconsegueixis fer 3 sèries de 30 segons, Alemar recomana mantenir la planxa durant 10 segons més fins que puguis aguantar 1 minut en aquesta posició. Quan ho hagis aconseguit, l'expert recomana provar altres variacions més difícils. El més interessant de dissenyar programes d'entrenament és que hi ha moltes formes diferents d'aconseguir el mateix objectiu final. A Pierre li agrada treballar les planxes durant l'escalfament dels entrenaments per activar el tors, començar a entrar en calor i escalfar tot el cos. Alemar recomana combinar les planxes amb altres moviments compostos (és a dir, moviments que treballen més d'un grup muscular alhora) i fer-les en tercera o quarta posició pel que respecta a la resta d'exercicis. Per exemple, pots fer una sèrie d'esquats, una sèrie de remades i, a continuació, una planxa amb avantbraços. És important tenir en compte que, per entrenar el tors de manera efectiva, també has de fer altres tipus d'exercicis per enfortir el core que treballin els altres músculs de la zona (a més d'afegir moviments dinàmics rotacionals i antirotacionals a la teva rutina). Com amb qualsevol altre tipus d'exercici, és important [no entrenar massa els músculs](https://www.nike.com/es/ca/a/que-es-la-sindrome-sobreentrenament). Alemar recomana treballar el tors entre dues i tres vegades per setmana. Independentment de la variació de planxa que triïs, no oblidis mantenir una bona postura. Les espatlles, els colzes i les canelles han d'estar alineats i la columna ha de mantenir-se en posició neutra. Text de Tamara Pridgett  [](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) ### Mou-te cada dia amb la Nike Training Club App Obtén assessorament gratuït de persones expertes i professionals de l'entrenament per enfortir el cos i la ment. [Descobreix l'NTC App](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) Publicat originalment el: 10 d’agost del 2022 ## Històries relacionades -  [](https://www.nike.com/es/ca/a/els-millors-exercicis-davantbrac) # Esport i activitat # Els 9 millors exercicis d'avantbraços per guanyar força d'agafada, múscul i resistència -  [](https://www.nike.com/es/ca/a/entrenament-cardio-vs-forca) # Activitat # Càrdio vs. entrenament de força: quina opció és millor i com es poden combinar? -  [](https://www.nike.com/es/ca/a/quins-musculs-es-treballen-fent-planxes) # Esport i activitat # Tots els músculs que s'activen en una planxa -  [](https://www.nike.com/es/ca/a/entrenament-per-a-principiants) # Esports i activitat # Vols començar una rutina de fitnes? 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[__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)