40次腹肌训练：南北东西核心稳定性训练

概述

ATHLEANX的Jeff Cavaliere推出了一套40次腹肌训练，专门针对核心稳定性而非核心力量进行训练。该训练使用滑动重量片（或毛巾替代）进行四方向动作模式，以挑战脊柱抵抗运动的能力。核心稳定性与核心力量之间的区别是本次训练的核心概念，目标是建立更全面的腹肌训练方案。

要点

核心稳定性与核心力量并非同一概念：如果在腹肌训练中脊柱发生移动，则是在训练力量；如果在抵抗脊柱运动，则是在训练稳定性。
完整的腹肌训练必须同时兼顾稳定性与力量——忽视稳定性会在训练中留下重大缺口。
该训练共40次，分布在四个方向（北、南、东、西）及双臂之间。
在保持平板支撑姿势的同时移动手臂，会产生不对称的挑战，直接测试并提升核心稳定性。
每次手臂移动都会干扰核心的稳定性——训练目标是防止脊柱随之移动。
东西方向被认为比南北方向难度显著更高，因为它直接针对抵抗脊柱旋转的能力。
该训练可在家中进行，在硬木地板上使用铺着毛巾的重量片，或在铺有地毯的地面上练习，不过后者会比视频中展示的橡胶地板稍微轻松一些。

动作详解

南北重量片滑动（前臂平板支撑）

目标肌群： 核心稳定肌群、抗伸展肌群、肩部（次要）
起始姿势： 前臂平板支撑，肘部置于毛巾上；一只手放在有重量的重量片上
动作过程： 将重量片向前推至手臂伸直，然后将其拉回至身体附近
动作要领：
- 保持肘部和前臂贴地，防止脊柱旋转
- 在推出或拉回过程中，不要让脊柱发生移动
- 抵抗躯干随手臂移动的自然倾向
常见错误： 手臂向前伸展时髋部旋转或下沉
次数： 每侧手臂10次（南北方向共20次）

东西重量片滑动（前臂平板支撑）

目标肌群： 抗旋转核心稳定肌群、腹斜肌（抵抗旋转）
起始姿势： 同样的前臂平板支撑；重量片置于身体一侧
动作过程： 用对侧手臂将重量片拉过身体，然后将其推回；通过重量片的孔洞握持以获得额外的发力支点
动作要领：
- 在整个动作过程中主动抵抗脊柱旋转
- 身体会想要跟随重量片移动——不要让这种情况发生
- 每次动作全程保持脊柱中立位
常见错误： 允许髋部或肩部朝重量片移动方向旋转
次数： 每侧手臂10次（东西方向共20次）

训练总量：40次

English Original 英文原文

40 Rep Ab Workout: North, South, East, West Core Stability Training

Summary

Jeff Cavaliere of ATHLEANX presents a 40-rep ab workout designed specifically to train core stability rather than core strength. The workout uses a sliding plate (or towel substitute) in a four-directional movement pattern to challenge the spine’s ability to resist movement. The distinction between core stability and core strength is central to the session, with the goal of building a more complete ab training routine.

Key Points

Core stability and core strength are not the same thing: If the spine is moving during an ab exercise, you are training for strength. If you are resisting spinal movement, you are training for stability.
A complete ab workout must address both stability and strength — neglecting stability leaves a significant gap in training.
The workout consists of 40 total reps divided across four directions (North, South, East, West) and both arms.
Moving the arm while holding a plank position creates an asymmetrical challenge that directly tests and builds core stability.
Every time an arm moves, it disturbs the stability of the core — the goal is to prevent the spine from following that movement.
The East-West direction is described as a significantly greater challenge than North-South because it directly targets resistance to spinal rotation.
The workout can be performed at home using a plate on a towel (on hardwood) or on a carpeted surface, though this will be slightly easier than the rubber floor shown in the video.

Exercise Details

North-South Plate Slide (Forearm Plank)

Target muscles: Core stabilizers, anti-extension musculature, shoulders (secondary)
Setup: Forearm plank position with elbows on a towel; one hand on a weighted plate
Movement: Push the plate forward to arm’s length, then pull it back toward the body
Form cues:
- Keep elbows and forearms grounded to prevent spinal rotation
- Do not allow the spine to move during the push or pull
- Resist the natural urge for the torso to follow the arm
Common mistakes to avoid: Letting the hips rotate or drop when extending the arm forward
Reps: 10 reps per arm (20 total for North-South)

East-West Plate Slide (Forearm Plank)

Target muscles: Anti-rotation core stabilizers, obliques (resisting rotation)
Setup: Same forearm plank; plate positioned to one side of the body
Movement: Pull the plate across the body with the opposite arm, then push it back; grip through the plate’s hole for additional leverage
Form cues:
- Actively resist rotation of the spine throughout the movement
- The body will want to follow the plate — do not allow it to
- Maintain a neutral spine throughout each rep
Common mistakes to avoid: Allowing the hips or shoulders to rotate in the direction of the plate’s movement
Reps: 10 reps per arm (20 total for East-West)

Total workout volume: 40 reps

Mentioned Concepts

core stability
core strength
anti-rotation training
spinal stability
forearm plank
asymmetrical loading
progressive overload

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40次腹肌训练（超硬核！！）