Core Exercise: Plank

TRANSKRIP
Begin by lying on your stomach.
Place your elbows below your shoulders, the hands with the palms on the ground, and onto
your toes.
This will create a straight line from the shoulders to the heels.
Hold this position for approximately 10 seconds.
If you are able to maintain this posture and hold longer, you may do so.
If you begin to lose posture by dipping down or rolling side-to-side, then you have performed this for too
long.
The key here is to maintain good posture for as long as you are able to.
Take the amount of time you are able to hold the position and complete however many repetitions you need to add up to 60 seconds.
This may be either four sets of 15 seconds,
three sets of 20 seconds, or
even six sets of 10 seconds.
If this is too difficult for you,
you can perform this exercise by placing your knees on the ground and arms in the same position,
and again holding for an accumulated total of 60 seconds with good posture.

TERJEMAHAN
Begin by lying on your stomach.
Mulailah dengan berbaring tertelungkup.

Place your elbows below your shoulders, the hands with the palms on the ground, and onto
your toes.
Letakkan sikumu di bawah pundakmu, tangan dengan telapak di lantai, dan berjinjitlah.

This will create a straight line from the shoulders to the heels.
Ini akan menciptakan garis lurus dari pundak hingga tumit kakimu.

Hold this position for approximately 10 seconds.
Tahan posisi ini selama sekitar 10 detik.

If you are able to maintain this posture and hold longer, you may do so.
Kalau kamu bisa mempertahankan postur ini dan menahan lebih lama, kamu bisa lakukan itu.

If you begin to lose posture by dipping down or rolling side-to-side, then you have performed this for too
long.
Kalau kamu mulai kehilangan posturmu dengan menukik ke bawah atau oleng ke samping, maka kamu sudah melakukan ini terlalu lama.

The key here is to maintain good posture for as long as you are able to.
Kuncinya di sini adalah mempertahankan postur yang baik selama kamu bisa.

Take the amount of time you are able to hold the position and complete however many repetitions you need to add up to 60 seconds.
Ambillah waktu di mana kamu bisa menahan posisi ini dan selesaikan berapapun repetisi yang kamu perlukan supaya totalnya menjadi 60 detik.

This may be either four sets of 15 seconds,
Ini bisa jadi 4 set 15 detik,

three sets of 20 seconds, or
3 set 20 detik atau

even six sets of 10 seconds.
Bahkan 6 set 10 detik

If this is too difficult for you,
Jika ini terlalu sulit bagimu,

you can perform this exercise by placing your knees on the ground and arms in the same position,
kamu bisa melakukan latihan ini dengan meletakkan lututmu di lantai dan tangan di posisi yang sama,

and again holding for an accumulated total of 60 seconds with good posture.
dan lagi menahan selama total akumulasi waktu 60 detik dengan postur yang benar.