Action explanation set of ultra-comprehensive stovepipe training plan
Personal training stovepipe training program
① Warm up fully before practice.
Turn jumps on and off.
Jump your legs out.
The distance between the legs is greater than the shoulder width.
Cycle 2 groups, 20 times in each group.
Step in place
Lean forward slightly and tighten the core.
Run in small steps.
Cycle 2 groups, 20 times in each group.
Personal training stovepipe training program
② Stretch the whole body before practice.
Great stretch
A forward lunge with one leg out.
The elbow touches the ground, and then rises vertically.
Repeat 20 times on one side.
Baby's back stretch
Stand on your knees and sit down with your legs apart.
Lean forward and touch the ground with your forehead.
Hold for 30 seconds.
Personal training stovepipe training program
③ Skinny leg training in formal group.
Swing leg of left gluteal bridge
Straighten your right leg and lift your top buttock.
Inhale, fall, and exhale.
Cycle 4 groups, 20 times in each group.
Swing leg of right gluteal bridge
Straighten your left leg and lift your top hip.
Inhale, fall, and exhale.
Cycle 4 groups, 20 times in each group.
Supine straight leg opening and closing
Lie flat with your hips on the ground and your legs up.
Exhale, legs apart.
Cycle 4 groups, 20 times in each group.
Personal training stovepipe training program
③ Skinny leg training in formal group.
Support alternate leg lifts
Prone feet support the ground.
Lift one leg, then the other.
Cycle 4 groups, 20 times in each group.
Support side knee lift
Hand and shoulder width inclined pad
Lift one knee to one side.
Cycle 4 groups, 20 times in each group.
Support translation
Bend over and sit on the mat with your feet together.
Translation with the same hand, foot and side
Cycle 4 groups, 20 times in each group.
Personal training stovepipe training program
④ Relax your legs after practice.
Transverse lunge extension
Open your legs completely and bend one leg.
Do a side lunge stretch
Hold one side for 30 seconds.
Forward flexion in sitting position
Keep your legs straight to keep your balance.
Exhale, bend forward and grab your ankles.
Hold for 30 seconds.