Action 1: Table-shaped knee bump.
& gt difficulty level: intermediate
& gt action conversion: none
In this table-top reverse plate support change, one knee joint is raised and flexed to the opposite chest. It can be done alternately on both sides.
Action point
Bend your legs, sit on the floor, put your hands on the ground directly below your shoulders, and point your fingers in the direction of your hips. Hold the ground firmly with the palms and soles of your feet, and lift your hips upward to complete the table-shaped back-type plate support action. Then pull one knee joint to move to the chest and lift the opposite shooting joint at the same time. Pull the knee joint, touch the opposite elbow joint, and then straighten your leg and repeat this twisting knee flexion to do a set of exercises.
Common mistakes
Hips droop.
Support arm bends elbow.
Shoulders and wrists are not kept in a horizontal straight line.
One hip is bent.
Tip: This supporting action exercises the muscles of the abdomen and buttocks.
Action 2: Bridge type
& gt difficulty level: primary
& gt Action transformation: This support training adds a hip-sinking action, that is, finding the tribe and returning to the floor, and then lifting it to the bridging state (which is more difficult to complete). Bridge-type anti-plate support is a gentle back arch posture. This kind of training can stretch the chest and shoulder muscles, at the same time, it can also enhance the strength of the back muscles and keep the posture of the bridge statically.
Action point
Bend your knees and lie flat, put your feet flat on the floor, as close as possible to your hips, and the distance between your feet is the same width as your hips. Lift your hips with your feet and arms until your thighs are almost parallel to the floor. Gluteal muscles contract and press the waist, so that the heel and thigh work together to maintain a good posture of crossing the bridge. When you lift your body to do the back arch, if there is pressure in the back of your head, you should move your shoulders and shoulders at the same time to avoid stress on the cervical spine and spine.
Common mistakes
The chest is flat and the hips are drooping.
Knees are too wide apart.
Gluteal muscles are too hard.
Tip: This kind of support training is helpful to promote spine health.
Action 3: Forearm pose
& gt difficulty level: advanced
> Action transformation: This training can be completed by Qu Teng (easier to complete).
This action is the most difficult in reverse support. Here you need to do a reverse forearm support and stay still.
Action point
Sit on the ground, keep your legs apart, keep straight, support your body with your forearms, and keep your elbows directly below your shoulders. Forearms are firmly supported on the ground, and hips are lifted upward, so that the body forms a straight line from shoulders to toes. When the toes are pressed down, the muscles in the inner thigh contract to help maintain the supporting posture. Head slightly back, eyes looking straight up.
Common mistakes
Hips droop.
Knees bent.
Elbow and shoulder are not in a straight line.
Tip: This training can make your shoulder muscles and the muscles behind your thighs fully experience the burning sensation.
Action 4: skateboard crossing
& gt difficulty level: advanced
& gt Action conversion: This support training can be changed to a table-shaped backboard without skateboarding, with legs straight and hips crossed between arms (easier to complete). In the reverse board supporting action, a skateboard is added, and the reverse board supporting posture becomes a sitting posture. This training can exercise the abdominal and back muscles of the body.
Action point
Sit on the floor with your legs straight forward. Place your heels in the center of the skateboard, palms directly below your shoulders, and fingers pointing to your hips. Hold the ground firmly with your palms and feet, and slowly lift your hips upward to keep your body level and straight from your shoulders to your toes. Hips sink, while hips are pulled back to reach the middle position of arms. Then the quadriceps muscles of the palms and thighs lift the hips and return to the initial position.
Common mistakes
Hips droop.
Teng's joints are bent.
Wrist and shoulder are not in a vertical line.
Tip: Only in this way can we keep fit.