Please check the input
Some people still know about prone and stand up, and prone and stand up is a good move, and prone and stand up has many benefits, but most people don’t know the benefits of prone and stand up, and of course some people know. So, where do you exercise the muscles on your prone and stand up? Let’s learn about prone and stand up together.
Where do you exercise the muscles on your back, chest, abdomen and hips.
Prone and stand up.
Prone and stand up.
Prone and stand up.
Standard movement
1. Lie prone on a flat chair, keeping the abdomen on the upper part of the flat stool and parallel to it. Keep the chest above and the head hanging outside the edge of the flat stool.
2. The feet are located under the flat chair and hook the flat stool to maintain the stability of the body, as the initial link of the movement. Place your hands on both sides of the head and contact your fingers with your ears.
3. Bend the elbow joints of both arms and arms, and spread the elbow joints outwards, placing the upper part of the body Lift the torso upwards and leave the surface of the flat bench about 8 to 12 inches.
4. Slowly move the upper trunk of the body and carefully down to the initial position. Repeat this set of movements.
Precautions for prone and stand up
1. You must be slow when doing this movement. If you come up quickly, it is very likely that the lumbar muscle will be strained or even injured
2. The cushion on the thigh on the Roman chair can be adjusted. Remember not to let the cushion touch the knee, otherwise It will be uncomfortable to do it (bloody lesson, be sure to remember)
3. If you plan to stand up on your back with weight, then hang your hands down, hold a barbell plate or hold a dumbbell for each. But don’t put the barbell plate behind your head, as it will be easy to get hurt if you are heavy
4. Do not lift too high when lifting your body, so as not to pull your spine too much
Editor’s recommendation:
Standard movement for standing up Don't do it wrong
What are the benefits and effects of lying on your feet?
What is the difference between strength training and aerobic training