MuscleWiki Logo
主要
次要
辅助
难度
Beginner
发力
Push
机制
Isolation

随时随地简化您的训练

下载 MuscleWiki 手机应用，随时健身

musclewiki_qrcode
App StoreGoogle Play

Bodyweight Hand Plank Jack

Start in high plank, hands under shoulders, body straight.
Jump hands outward simultaneously while keeping feet planted and core tight.
Jump hands back under shoulders, maintaining stable hips and spine.