35 kinds of flat brackets, how many can you challenge? ? Popsugar Plank Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Lift your body off the ground with the muscles of your abdomen and legs, support your weight with your elbows and toes, and keep breathing.
Plank? Popsugar modifies the wooden board on the knee Step 1: Kneel on the yoga mat and lift your calves together.
Step 2: Put your hands on the yoga mat and keep breathing regularly.
Improved boards on the knees? Popsugar elbow steps 1: prone position, elbows on the ground, feet shoulder-width on the ground.
Step 2: Lift your body off the ground with the muscles of your abdomen and legs, support your weight with your elbows and toes, and keep breathing.
Elbow? Popsugar roundabout step 1: put your elbow on the yoga ball and weigh it, keeping your lower body level.
Step 2: straighten your feet, open them and support them on the ground with your toes.
Spiral board? Popsugar bow with knee driving steps 1: prone position, elbows on the ground, feet shoulder-width on the ground to prepare.
Step 2: Bend your right leg forward and touch your knee with your right elbow.
Step 3: Return the right leg to parallel, then bend the left leg forward and touch the left knee.
Elbow with knee drive? Popsugar Spider-Man plank step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Bend the left foot outward to the left, with the knee touching the left elbow and the left toe outward, and hold for 15 second.
Step 3: Return to the starting position, then bend your right foot outward to the right, with your knees touching your right elbow and your toes facing outward. 15 seconds.
Spider-Man board? Popsugar elbow board and donkey kick steps 1: prone position, elbows on the ground, feet shoulder-width on the ground to prepare.
Step 2: Bend the left foot back 90 degrees and straighten the calf 15 seconds.
Step 3: Return to the starting position, then bend your right foot back 90 degrees and keep your calf straight 15 seconds.
Donkeys kick elbows? Popsugar bow board with lateral step 1: prone position, elbows on the ground, feet shoulder-width on the ground to prepare.
Step 2: Keep the left leg horizontally extended to the left 15 seconds.
Step 3: Return to the starting position, and then extend the right leg horizontally to the left 15 seconds.
Elbow with side steps? Popsugar Plank Jacks Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Touch the ground with your toes and take off with your feet.
Wooden jack? Participants in Popsugar Mountain Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Start running in the lower body.
Climber? Popsugar Plank and Rabbit Jump Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Put your legs together and jump forward.
Step 3: Jump back to the initial position.
A board with rabbits jumping on it? Popsugar Plank to Pike Jump Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Use the power of your toes to jump forward, and at the same time, your hips will arch.
Step 3: Jump back to the starting position.
Jumping from plank to pike? Popsugar Frog Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Jump forward with your feet and try to jump to your hands while keeping your knees bent.
Step 3: Jump back to the starting position.
Frog? Popsugar board walking steps 1: perpendicular to the yoga mat, prone position, hands on the ground, feet shoulder width on the ground to prepare.
Step 2: Start walking horizontally, cross your hands and move your feet slowly.
Step 3: Return to the starting position horizontally.
A boardwalk? Popsugar Plank with Lateral Alarm Reach Step1:Prone posture, with hands on the ground and feet shoulder-width apart.
Step 2: straighten your left hand and hold it for 15 seconds.
Step 3: Return to the starting position and then straighten your right hand 15 seconds.
A board with a side arm extending? Popsugar armband planning steps 1: Put your hands on the ground, and put your feet shoulder-width on the ground to prepare.
Step 2: Raise your right hand and start to draw a circle 15 seconds.
Step 3: Return to the initial position, then raise your left hand and start drawing a circle, 15 seconds.
Armband board? Popsugar Plank Tap with Shoulder Step 1: Put your hands on the ground and put your feet shoulder-width on the ground to prepare.
Step 2: Put your right hand on your chest 15 seconds.
Step 3: Return to the initial position, and then put your left hand on your chest 15 seconds.
A board with a shoulder cone? Popsugar Plank Step of Alternate Shoulder Kneading 1: Support the ground with both hands, and place your feet shoulder width with the ground for preparation.
Step 2: Put your right hand before and after your chest, bend your left leg forward, and touch your left knee with your right hand 15 seconds.
Step 3: Return to the initial position, then put your left hand on your chest, bend your right leg forward, and touch your right knee with your left hand 15 seconds.
A board that taps alternately on the shoulders and knees? Popsugar two-point plank step 1: support the ground with both hands, and put your feet shoulder-width on the ground to prepare.
Step 2: straighten your right hand and left leg 15 seconds.
Step 3: Return to the starting position, and then straighten your left hand and right leg 15 seconds.
Two boards? Popsugar elbow side plate step 1: put your body to the right, put your right elbow on the ground, lift your body and straighten your feet.
Step 2: Bend your left hand behind your head.
Elbow plate? Popsugar side steps 1: Turn your body to the right, put your right elbow on the ground, lift your body and straighten your feet.
Step 2: straighten your left hand and lift it up.
Side plate? Popsugar Side Dips Step 1: Turn your body to the right, put your right elbow on the ground, lift your body and straighten your feet.
Step 2: Lower your hips slowly, then lift them slowly and repeat the action.
Side plate tilted? Popsugar side crunching Step 1: Turn your body to the right, put your right elbow on the ground, lift your body, straighten your feet, and bend your right hand on your head.
Step 2: Bend the right leg upwards, and at the same time, the elbow of the right hand touches the knee of the right leg downwards.
Step 3: Repeat the action.
The side plates creak? Popsugar's bow board turns right. Step 1: Turn your body to the right, put your right elbow on the ground, lift your body, straighten your feet and bend your right hand on your head.
Step 2: Put your right hand down and touch your left forearm with your elbow.
Step 3: Repeat the action.
The elbow was twisted, right? Popsugar push-ups rotate Step 1: prone position, with hands on the ground and feet shoulder-width apart.
Step 2: press your body down with the strength of your elbow.
Step 3: When you get up, turn right and straighten your right hand.
Step 4: Return to the starting position and proceed to the second step.
Step 5: When you get up, turn left and straighten your left hand.
Step 6: Repeat the action.
Push-ups and spins? Popsugar side plank leg lifting step 1: Turn your body to the right, put your right elbow on the ground, lift your body, straighten your feet, and bend your right hand at your waist.
Step 2: Lift the left leg straight up 15 seconds.
Step 3: Turn left, put your left elbow on the ground, lift your body, straighten your feet, and bend your left hand around your waist.
Step 4: straighten your right leg 15 seconds.
Side plate leg lift? Popsugar Starboard Step 1: Turn right, hold the ground with your right hand, lift your body and straighten your feet.
Step 2: spread out your body, with your left thigh straight up and your left leg straight up.
Step 3: Make your body look like a star.
Starboard? Popsugar reverse board step 1: Lie on the yoga mat and put your hands back.
Step 2: Face up at the same time, with your body in line with your feet.
Reverse board? Popsugar's anti-board leg lifting step 1: Lie on the yoga mat and put your hands back.
Step 2: Face up at the same time, with your body in line with your feet.
Step 3: Lift the right leg straight forward 15 seconds.
Step 4: Go back to step 2, then straighten your left leg and lift it forward 15 seconds.
Leg lift and reverse board? Popsugar plank row Step 1: Hold dumbbells (about 0.5 kg on one side) with both hands, and put your feet shoulder-width on the ground for preparation.
Step 2: Lift your left hand upward, and at the same time, your elbow should be higher than your back.
Step 3: Raise your hands slowly and repeatedly in turn.
Wooden raft? Triceps Kickback Popsugar Plank Step 1: Hold dumbbells (about 0.5 kg on one side) with both hands to support the ground, and put your feet shoulder-width on the ground for preparation.
Step 2: Lift your left hand upward, and at the same time, your elbow should be higher than your back.
Step 3: Slowly straighten the back of your left hand.
Step 4: Return to the initial action, and then lift your right hand upward with your elbow higher than your back.
Step 5: Slowly straighten the back of your right hand. Repeat this action with both hands.
A board with triceps recoil? Popsugar board and straight arm kick back step 1: Hold dumbbells (about 0.5 kg on one side) with both hands to support the ground, and put your feet shoulder-width on the ground for preparation.
Step 2: Slowly straighten the back of your left hand.
Step 3: Go back to the original action, and then slowly straighten your right hand backwards.
Step 4: Repeat the action with both hands.
Step 1: Hold dumbbells (about 0.5 kg on one side) with both hands to support the ground, and put your feet shoulder-width on the ground for preparation.
Step 2: Hold the left hand straight up 15 seconds.
Step 3: Return to the initial action.
Step 4: Straighten your right hand up again and stay for 15 seconds.
Board and rotation? Popsugar plank rotation step 1: Hold dumbbells (about 0.5 kg on one side) with both hands, and put your feet shoulder-width on the ground for preparation.
Step 2: Lift your left hand upward, and at the same time, your elbow should be higher than your back.
Step 3: Raise your left hand again.
Step 4: Return to the initial action. Raise your right hand upward with your elbow higher than your back.
Step 5: Straighten your right hand up again.
Step 6: Repeat with both hands.
Plank row and rotation? Popsugar side plank plus fly-back step 1: Put your body to the right, support the ground with your right elbow, lift your body, straighten your feet, and hold the dumbbell (about 0.5 kg) in your left hand.
Step 2: Hold your left hand slowly up and down.
Step 3: Repeat 15 seconds, and then switch to the right hand.
Side boards fly backwards? popsugar