píngbǎn zhīchēng: 平板支撑 - Plank, Plank Exercise

• Keywords: pingban zhicheng, píngbǎn zhīchēng, 平板支撑, plank in Chinese, Chinese exercise terms, core workout Chinese, how to say plank in Mandarin, fitness in China, bodyweight exercises Chinese.
• Summary: Learn how to say “plank” in Chinese with píngbǎn zhīchēng (平板支撑), a term that literally translates to “flat board support.” This page breaks down the characters, explains its huge popularity in modern China's fitness culture, and provides over 10 practical example sentences. Discover why this simple but effective core exercise became a social media phenomenon and a staple in Chinese gyms and home workouts.

• Pinyin (with tone marks): píngbǎn zhīchēng
• Part of Speech: Noun
• HSK Level: N/A
• Concise Definition: An isometric core strength exercise where one holds a position similar to a push-up for an extended period.
• In a Nutshell: 平板支撑 (píngbǎn zhīchēng) is the Chinese word for the plank exercise. It's a very literal term that perfectly describes the action: you support your body in a straight line, just like a flat board. It's a fundamental exercise for building core strength and is incredibly popular in China due to its simplicity and effectiveness.

• 平 (píng): Flat, level, even.
• 板 (bǎn): A board, plank, or plate.
• 支 (zhī): To prop up, support, or hold.
• 撑 (chēng): To prop up, support, or maintain through effort.

These characters combine in a highly logical and descriptive way. 平板 (píngbǎn) means “flat board,” which is the ideal form for your body during the exercise. 支撑 (zhīchēng) is a compound verb meaning “to support” or “to prop up.” Therefore, 平板支撑 (píngbǎn zhīchēng) literally means “flat board support,” vividly painting a picture of the exercise itself.

While the plank exercise is globally recognized, its adoption in China has a unique cultural flavor. It's not an ancient martial arts stance but a thoroughly modern fitness phenomenon. Its popularity exploded around the 2010s, coinciding with the rise of social media and a growing health consciousness among China's urban middle class. The 平板支撑 (píngbǎn zhīchēng) became the subject of viral social media “challenges” (挑战, tiǎozhàn) on platforms like Weibo, where users would post photos or videos of themselves planking for extended periods, often in unusual locations. Compared to the West, where the plank is just one of many standard exercises, in China it became a cultural touchstone for a time. It symbolized discipline, perseverance (坚持, jiānchí), and the modern pursuit of a healthy lifestyle that requires minimal equipment and space—perfect for busy city dwellers in compact apartments. It represents a shift from more traditional forms of exercise like Tai Chi towards globalized fitness trends.

平板支撑 (píngbǎn zhīchēng) is a standard term used in gyms, fitness apps, and everyday conversations about working out. It's a noun, so it needs a verb to be put into action.

• Common Verbs:
  • 做平板支撑 (zuò píngbǎn zhīchēng): “to do a plank.” This is the most common and neutral way to say it.
  • 练平板支撑 (liàn píngbǎn zhīchēng): “to practice/train planking.” This implies a more serious or regular effort to improve.

The term is used by personal trainers giving instructions, friends challenging each other, and individuals tracking their fitness goals. Its connotation is entirely positive, associated with strength, health, and self-discipline.

• Example 1:
  • 我每天都做平板支撑来锻炼核心力量。
  • Pinyin: Wǒ měitiān dōu zuò píngbǎn zhīchēng lái duànliàn héxīn lìliàng.
  • English: I do planks every day to train my core strength.
  • Analysis: A straightforward sentence showing the most common usage with the verb `做 (zuò)`.
• Example 2:
  • 你平板支撑最长能坚持多久？
  • Pinyin: Nǐ píngbǎn zhīchēng zuì cháng néng jiānchí duōjiǔ?
  • English: What's the longest you can hold a plank?
  • Analysis: A common question used to challenge or inquire about someone's fitness level. `坚持 (jiānchí)` means “to persevere” or “to hold on.”
• Example 3:
  • 教练说，做平板支撑的时候，背部要保持挺直，不能塌腰。
  • Pinyin: Jiàoliàn shuō, zuò píngbǎn zhīchēng de shíhòu, bèibù yào bǎochí tǐngzhí, bùnéng tāyāo.
  • English: The trainer said that when doing a plank, your back must be kept straight; you can't let your lower back sag.
  • Analysis: Demonstrates how the term is used in a technical, instructional context.
• Example 4:
  • 我们来比一比谁的平板支撑时间更长吧！
  • Pinyin: Wǒmen lái bǐ yī bǐ shéi de píngbǎn zhīchēng shíjiān gèng cháng ba!
  • English: Let's compete to see who can plank longer!
  • Analysis: This reflects the “challenge” culture surrounding the exercise in China.
• Example 5:
  • 刚开始练平板支撑，我连30秒都撑不住。
  • Pinyin: Gāng kāishǐ liàn píngbǎn zhīchēng, wǒ lián sānshí miǎo dōu chēng bù zhù.
  • English: When I first started practicing planks, I couldn't even hold it for 30 seconds.
  • Analysis: Shows the usage of `练 (liàn)` and expresses a beginner's difficulty.
• Example 6:
  • 这个平板支撑挑战在社交媒体上特别火。
  • Pinyin: Zhège píngbǎn zhīchēng tiǎozhàn zài shèjiāo méitǐ shàng tèbié huǒ.
  • English: This plank challenge is extremely popular on social media.
  • Analysis: Here, the term acts as an attributive noun, modifying “challenge” (挑战).
• Example 7:
  • 做完一组平板支撑后，我的腹肌都在发抖。
  • Pinyin: Zuò wán yī zǔ píngbǎn zhīchēng hòu, wǒ de fùjī dōu zài fādǒu.
  • English: After finishing a set of planks, my abs are shaking.
  • Analysis: A descriptive sentence about the physical effects of the exercise.
• Example 8:
  • 侧平板支撑对锻炼侧腰肌很有效果。
  • Pinyin: Cè píngbǎn zhīchēng duì duànliàn cè yāo jī hěn yǒu xiàoguǒ.
  • English: The side plank is very effective for training the oblique muscles.
  • Analysis: Shows how you can add modifiers like `侧 (cè)` meaning “side” to describe variations.
• Example 9:
  • 他的目标是平板支撑能稳定地保持五分钟。
  • Pinyin: Tā de mùbiāo shì píngbǎn zhīchēng néng wěndìng de bǎochí wǔ fēnzhōng.
  • English: His goal is to be able to hold a plank steadily for five minutes.
  • Analysis: Demonstrates a common fitness goal related to the exercise.
• Example 10:
  • 除了平板支撑，你还应该做些别的运动来全面健身。
  • Pinyin: Chúle píngbǎn zhīchēng, nǐ hái yīnggāi zuò xiē biéde yùndòng lái quánmiàn jiànshēn.
  • English: Besides planks, you should also do other exercises for a well-rounded workout.
  • Analysis: Puts the term in the context of a broader fitness routine.

• It's a Noun, Not a Verb: English speakers might be tempted to say “I plank” (我平板支撑). This is incorrect. You must use a verb like `做 (zuò)` or `练 (liàn)`. The correct structure is Subject + 做/练 + 平板支撑.
  • Correct: 我在做平板支撑。 (Wǒ zài zuò píngbǎn zhīchēng.) - I am doing a plank.
  • Incorrect: 我在平板支撑。 (Wǒ zài píngbǎn zhīchēng.)
• Plank vs. Push-up: Do not confuse 平板支撑 (píngbǎn zhīchēng) with 俯卧撑 (fǔwòchēng).
  • 平板支撑 (píngbǎn zhīchēng): Plank (a static hold).
  • 俯卧撑 (fǔwòchēng): Push-up (a dynamic movement). `俯卧 (fǔwò)` means “to lie prone (on your stomach).” The names are distinct and describe the action clearly.

• 俯卧撑 (fǔwòchēng) - Push-up. A related but different bodyweight exercise.
• 核心力量 (héxīn lìliàng) - Core strength. The primary benefit and goal of doing planks.
• 健身 (jiànshēn) - Fitness; to work out. The general category this term belongs to.
• 腹肌 (fùjī) - Abdominal muscles; abs. A key muscle group trained by planks.
• 仰卧起坐 (yǎngwò qǐzuò) - Sit-up/Crunch. Another common core exercise.
• 深蹲 (shēndūn) - Squat. Another fundamental bodyweight exercise popular in China.
• 坚持 (jiānchí) - To persevere; to hold on. The verb that best describes the mental challenge of planking.
• 教练 (jiàoliàn) - Coach; trainer. The person who will likely make you do planks.
• 减肥 (jiǎnféi) - To lose weight. A common motivation for starting a fitness routine that includes planks.
• 锻炼 (duànliàn) - To exercise; to work out. A general verb for physical training.