Matters needing attention

1, put your hands on the ground, keep your feet hip-width apart, keep your body in a flat posture, with your back not arched, your hips not upturned, and your shoulders not shrugged;

2. Be sure not to tilt your neck up and down with your body and keep it in the same plane as your shoulders;

3. When the body is down, the elbow joint should be closer to the inside of the body, so that the exercise effect is better.

Second, the flat plate

Matters needing attention

1, support the floor with both hands at a distance, and tighten the hips, so as not to become warped or collapse;

2, the chin is naturally tight, the head and body are in a straight line, look at the floor, don't sway around;

Don't raise your head or shrink your head when you do it.

Third, the gluteal bridge

Matters needing attention

1, lie on your back on the blanket, with your feet flat on the ground with hip width and your toes straight;

2. The abdominal muscles force the body to rise to the highest point and slowly put it down.

Fourth, the spider dash.

Matters needing attention

1. At the beginning, it is a push-up posture, with the right foot extending forward from the side to the right hand and the left foot extending back;

2. During the whole process, the body should keep the posture of supporting the board with both hands;

3. Don't let your shoulders lean to your legs. Don't let your hips collapse. Hold on tight.

Five, squat

Matters needing attention

1, the foot spacing can be between hip breadth and shoulder width, and the toes can be slightly outward to keep the body stable;

2. Hold your chest and look forward slightly;

3. Make sure that the knees and toes are in a straight line in the vertical direction after squatting;

4. Squat until the thighs and calves are 90 degrees or lower;

5. During the action, don't let your knees exceed your toes, and don't put characters inside;

6. The heel does not leave the ground, and the center of gravity cannot be transferred to the toe position.