Police training action sharing

Straight leg hard pull

Action analysis: open your feet with the same width, move your toes forward, keep your knees in normal curvature without overstretching, keep your core tight, inhale and lean over (the pole is as close to your body as possible), exhale and close your hips (put your thoughts on your hips to feel the strength of your arms).

Hip push

Action analysis: the upper back rests on the flat stool, the lower edge of the shoulder and spleen rests on the edge of the stool, and the distance between the feet is shoulder width. Exhale and close the buttock top, you can pause for a second and fall slowly. (If you have a buttock pusher, you can use it directly. )

Smith arrow squat

Action analysis: Stand with your feet back and forth, keep your knees in normal curvature without overstretching, keep your core tight, inhale and squat, find the ground with your hind legs and knees, and exhale and push your hips up. (If your hips don't feel well, try raising the front bolster. )

Sumo squat

Action analysis: hit the shoulder width of both feet 1/3, the toe is eight, the knee joint keeps normal curvature and does not overstretch, the core keeps tight, and inhale deeply (attention! Knees and toes in the same direction when squatting, don't evert or buckle inside), exhale and close your hips.

Load-bearing gluteal bridge

Action analysis: Lie on the mat with your knees bent, with your feet shoulder width apart, tighten your core, exhale and push your hips up, stop at the highest point, and slowly control your inhalation. (Keep your movements consistent, and do the second when your hips touch the ground slightly. )