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Muscles: Lats, rhomboids, trapezius

Starting position: Find a fixed object that you can hold with your hands facing each other and at shoulder height, with your feet together, always lean back and remain upright, with your core tightened and your hands at shoulder height, and hold or grasp the fixed object. Keep your arms straight and your shoulder blades slightly open forward.

Power phase: During the movement, find the feeling of the shoulder blades tightening backward and inward, the muscles of the upper back drive the arms to move the body forward, the weight of the body backward, keep the backward tilt, and maintain the muscle tension of the upper back muscles throughout the movement. The shoulder blades should remain tight as the body moves to full vertical.

Slow down phase: At the top of the movement, after fully extending the arms, slowly lower the body to the starting position by tightening the upper back muscles. Exhale evenly during power generation and inhale slowly during reduction.

Action points: Throughout the process, the body always maintains a straight line and the core remains stable. Avoid shrugging your shoulders, which will reduce the involvement of the lats and increase the burden on the shoulders. At the same time, be careful not to use too much inertia, the movement should be well controlled.

Breathing coordination: When pulling the body up, the buttock muscles should be tightened and held for one second at the apex of the movement, so that the latissimus dorsi muscle is completely contracted. Then gradually stretch the latissimus dorsi muscles and let the body slowly descend until it returns to the starting position of full extension.

Avoid common mistakes: Don't lean too far back, which will affect the correct stress on the back muscles; Pull down to the collarbone, not the upper chest; At the top of the motion, fully extend your arms and avoid shrugging your shoulders to your ears.

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Part A of Assessment 3: Exercise Library Creation

1. Video yourself performing the following movement patterns:

Provide two versions for each movement: one assisted/bodyweight and one weighted.

Record both front and side views in the video.

2. In each video, you must:

Identify the concentric, eccentric, and amortization phases.

Name the major muscles targeted.

Provide two technical cues.

Demonstrate correct technique.

Examples (to be explained in your video, not written):

1. Concentric, Eccentric, and Amortization Phases:

"During the squat, the eccentric phase occurs as you lower down, the amortization phase is the brief pause at the bottom, and the concentric phase is when you push back up to standing."

2. Major Muscles Targeted:

"In the push-up, the primary muscles worked include the chest (pectorals), triceps, and shoulders."

3. Technical Cues:

"For the deadlift: Keep your back straight and drive through your heels to lift the weight."

4. Demonstrate Correct Technique:

"In the lunge, ensure your knees track over your toes and maintain a neutral spine throughout the movement."

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Exercise phases - The eccentric phase is the lowering phase of the squat where the muscle lengthens. The concentric phase is the standing up phase where the muscles shorten. The amotization phase is the one the transition between the lowering and standing phase.

Technical cues - (1) Keep sit back like sitting in a chair (2) chest upright (3) More knees than hips.

Muscles worked - Quadriceps, hamstrings and gluteus maximus.

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第三部分 A：运动库创建

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第三部分 A：运动库创建

1. 录制自己完成以下运动模式的视频：

每个运动提供两种版本：一种为辅助/自重版本，另一种为负重版本。

录制视频时，请提供正面和侧面视角。

2. 在每个视频中，你必须：

说明向心、离心和弹性三个阶段。

说明主要目标肌肉。

提供两个技术提示。

展示正确的技术。

示例（这些内容必须在视频中解释，而不是书面形式）：

1. 向心、离心和弹性阶段：

“在深蹲时，离心阶段是你下降的过程，弹性阶段是在底部的短暂停顿，向心阶段是你重新站起时的过程。”

2. 主要目标肌肉：

“在俯卧撑中，主要锻炼的肌肉包括胸肌（胸大肌）、肱三头肌和肩部。”

3. 技术提示：

“对于硬拉：保持背部挺直，通过脚跟发力抬起重量。”

4. 展示正确技术：

“在弓步时，确保你的膝盖与脚趾对齐，并始终保持脊柱中立。”

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Shoulder position: Keep shoulder blades retracted and stable throughout the bench press and avoid shrugging your shoulders. This helps protect the shoulder structure and reduces the risk of injury.

Arm and torso Angle: The Angle between the arm and torso should be less than 60 degrees to reduce shoulder pressure. Excessive angles increase the risk of shoulder injury.

Grip distance: The grip distance should be moderate, and it is usually recommended to use a slightly wider grip than shoulder width, which helps to better stimulate the pectoral major muscles.

Breathing: Breathing varies depending on the weight used. When light weight, inhale when lowering, exhale when pushing up; For medium weight, inhale when lowering and hold your breath when pushing up; For heavy weights, inhale quickly as you fall, hold your breath until you're done pushing, and then exhale.

Barbell track: The track of the barbell should be a diagonal line, coming down from directly above the eyes to the nipple position and then pushing back to the starting position.

Foot position: Feet should be flat on the ground with the tips of the feet slightly extended to provide stability and help.

Buttocks and back: The buttocks should be pressed against the bench bench, and the back should have a moderate backarch to maintain stability and reduce pressure on the lumbar spine.

Core stability: The core should be kept tight throughout the bench press to provide a stable base of support.

Movement rhythm: The movement should be controlled smoothly, especially in the lower stage, to avoid the use of elastic inertia to quickly rise the barbell.

Avoid mistakes: Common mistakes should be avoided, such as high hips, untightened shoulder blades, wrist stress due to incorrect grip, improper lower position, suicide grip (not gripping the bar), unsteady legs, and inadequate warming up.

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1. For the squat pattern, there are simple weight squats and advanced weight squats.

Weight squats: Target the quads and core. The key point is that the direction of the knee joint is the same as the direction of the toe during the squat, and do not shake. Keep back straight. Moderate speed. The process of squatting is centrifugal movement, and the process of standing up is centripetal movement. The buffer phase is when the squat reaches its lowest point and begins to resume standing.

Weight-bearing squats: Target the quadriceps and core. The key point is that the direction of the knee joint is the same as the direction of the toe during the squat, and do not shake. The weight has to move vertically. The process of squatting is centrifugal movement, and the process of standing up is centripetal movement. The buffer phase is when the squat reaches its lowest point and begins to resume standing.

2. For the Lower body pull pattern, it includes simple actions and advanced weight-bearing actions.

Easy mode: Target the muscles of the lower back, buttocks, and hamstrings. Key points include keeping feet open, pushing hips back with knees slightly bent, and keeping back straight. The hip flexion process is centrifugal movement, and the standing up process is centripetal movement. The cushioning process occurs when the hips are bent to their lowest point until they begin to stand again.

Advanced weight-bearing exercises: Target the muscles of the lower back, buttocks and hamstrings. Key points include keeping feet open and hips back while knees are slightly bent and back flat. The hip flexion process is centrifugal movement, and the standing up process is centripetal movement. The cushioning process occurs when the hips are bent to their lowest point until they begin to stand again.

3.For the Lunge pattern, there are simple lunges and advanced weight lunges.

Easy mode: Target the quadriceps, gluteus maximus and hamstrings. Key points include keeping the spine in a neutral position. The body moves vertically up and down, not leaning forward. The process of squatting is centrifugal, and the process of standing up is centripetal. The buffer phase is when the front knee is at 90 degrees until it begins to resume standing.

Advanced mode: Target the quadriceps, gluteus maximus and hamstrings. Key points include: Bend the front knee at 90 degrees. The body moves vertically up and down, not leaning forward. The process of squatting is centrifugal, and the process of standing up is centripetal. The buffer phase is when the front knee is at 90 degrees until it begins to resume standing.

4.Lumbo-pelvic-hip stability includes simple abdominal curls and advanced weight-bearing abdominal curls. Simple mode: Target the rectus abdominis muscle. Key points include: hands should not pull the neck, shoulders should be off the ground. The process of abdominal curling is centripetal movement, and the process of restoring flat lying is centrifugal movement. The abdominal curl to the maximum extent before beginning recovery is the buffer stage.

Advanced weight-bearing curls: Target rectus abdominis. Key points include: Don't bend neck and head toward knees, and keep shoulders off the floor. The process of abdominal curling is centripetal movement, and the process of restoring flat lying is centrifugal movement. The abdominal curl to the maximum extent before beginning recovery is the buffer stage.

5.The Horizontal push pattern includes simple kneeling push-ups and advanced push-ups. Push-ups on knees: Target triceps, deltoids, and pectoralis major. Key points include keeping back flat and both arms flexed and stretched at the same speed. The descent phase of the body is centrifugal. The ascending phase of the body is the centripetal movement. The time when the body reaches its lowest point until it begins to rise is the buffer phase.

Advanced push-ups: Target triceps, deltoids, and pectorals. Key points include keeping shoulders in a straight line from ankles and bending and stretching arms at the same speed. The descent phase of the body is centrifugal. The ascending phase of the body is the centripetal movement. The time when the body reaches its lowest point until it begins to rise is the buffer phase.

6.For Horizontal pull patterns, these include simple horizontal pull elastic bands, and advanced pull kettlebells with increased weight.

Stretch bands: Target lats, trapezius, rhomboids, posterior deltoids, and biceps. Key points include: feet shoulder-width apart, knees slightly bent, torso upright, spine neutral, arms at the same speed to pull the elastic band. The process of tightening the elastic band is centripetal movement, and the process of relaxing is centrifugal process. The buffer phase is before the elastic band is stretched to its maximum extent and begins to relax.

Advanced kettlebell pulling: Targets lats, trapezius, rhomboids, posterior deltoids, and biceps. Key points include: feet shoulder-width apart, bending torso forward, keeping torso flat, keeping spine neutral, and pulling the kettlebell at the same speed with both arms. The process of pulling the kettlebell up is centripetal movement, and the process of relaxing is centrifugal movement. Pull to the highest point before starting to relax is the buffer phase.

7.The Vertical push pattern includes simple push and advanced one-legged standing push.

Easy mode: Target the deltoids and triceps. Key points include extending arms at the same speed and keeping body perpendicular to the ground. The process of pushing up the weight is centripetal motion, and the process of putting down the weight is centrifugal motion. It's the cushioning phase before the weight is lifted to its highest point and then lowered.

Advanced mode: Target the deltoids and triceps. Key points include extending arms at the same speed and keeping spine in a neutral position. The process of pushing up the weight is centripetal motion, and the process of putting down the weight is centrifugal motion. It's the cushioning phase before the weight is lifted to its highest point and then lowered.

8.For the Vertical pull pattern, this includes simple pull-down elastic bands and advanced mechanical pull-ups.

Easy mode: Targets are lats, trapezius, rhomboides, deltoids and biceps. Key points include: feet shoulder-width apart, knees slightly bent, torso upright, spine neutral, both arms at the same speed to pull down the elastic band. The process of stretching the elastic band is centripetal movement, and the process of relaxing is centrifugal process. The buffer phase is before the elastic band is stretched to its maximum extent and begins to relax.

Advanced mechanical pull-ups: Target lats, trapezius, rhomboids, deltoids, and biceps. Key points include holding hands slightly wider than shoulder width apart, keeping torso perpendicular to the floor, and bending arms at the same time. When the body moves upward, it is centripetal, and when it moves downward, it is centrifugal. When the eye passes the bar until it begins to fall is the buffer phase.

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Muscles: chest, triceps, shoulder muscles

Starting position: Get down on your knees with knees hip-width apart and feet crossed or together in front of you. Place your hands on the ground shoulder-width apart, arms straight, palms flat, fingers facing forward. Body alignment: Keep your stomach and back straight, and don't let your waist bend or straighten too much. The shoulder should be located directly above the wrist, forming a straight line. Descent: Inhale and slowly bend your elbows, bringing your chest closer to the floor until your chest lightly touches or approaches the floor. During the descent, keep your elbows spread out to your sides, not close to your body. Ascending motion: Exhale and push back to the starting position, arms fully straight but not locked elbows. Breathing: Throughout the movement, keep breathing smoothly, inhaling as you descend and exhaling as you ascend. Note: When doing kneeling push-ups, pay attention to the consistency and stability of the movement, avoid shaking the body or twisting. In the initial stage, you can adjust the action amplitude according to your own strength, and gradually increase the depth and difficulty of the action as the strength increases.

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Lie on a bench bench with your feet flat on the ground, shoulder-width apart or slightly wider. Hold the bar with both hands slightly wider than shoulder width and lift the bar from the bench press until your arms are straight. Take a deep breath and slowly lower the bar until it reaches your chest. Push the bar back to the starting position, exhaling as you do so. It mainly exercises the chest muscles, shoulders and triceps.

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Row with a barbell. Stand on your feet, knees slightly bent, core tightened, hips pushed back, using the strength of latissimus muscle contraction, bend the elbow to raise the bar along the calf to the knee, bend the elbow to raise the bar along the calf to the knee, raise the bar to the upper thigh, while slightly stiffening the chest. Finally return and exhale. Work your trapezius, lats and core muscles

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One leg barbell row. Stand on one foot with your knees slightly bent, your core tightened and your hips pushed back. Work your trapezius, lats and core muscles

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vertical pull

Keep your core tense and avoid excessive lower back movement. Focus on stability rather than range of motion.

Build muscle: Core muscles, including rectus abdominis and transversals abdominis.

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lunge

lunge, focuses on the legs by stepping forward and lowering the hips, keeping the thighs parallel to the floor and the back straight. It belongs to level two. Explain centrality is when you step forward and squat, eccentricity is when you push your feet up, and amortization is when you hold your lunges.

Mainly exercise the quadriceps femoris, hamstring, gluteus maximus.

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lunge weight-bearing, which focuses on the legs, by stepping forward and lowering the hips, keeping the thighs parallel to the floor and the back straight. It's level three.

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single-leg squat, focuses on the large legs, by bending the knees and hips and lowering the body, keeping the knees in line with the toes. Belongs to level 2. Explaining concentric is bending the knees and lowering the body. Eccentric means to straighten the legs and the body upwards. Amortization refers to the bottom-up phase of the body.Mainly exercise quadriceps femoris, hamstring, gluteus maximus.

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push-ups. It mainly exercises the chest and arms. It is to push the body to the ground with the arms, keeping the core tight and the body as close to the ground as possible. It's level three. Explain concentric means that the body is close to the wall, eccentric means that the body is away from the wall, and amortization means that the arm is straight away from the wall. This movement mainly exercises pectoralis major muscles, deltoids and triceps brachii.

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kneeling push-ups, mainly exercises the chest and arms, is to push the body to the ground with the arms, to keep the core tight, the body as close to the ground as possible. It's level two. Explain concentric means that the body is close to the ground, eccentric means that the body is away from the ground, and amortization means that the arm is straight away from the ground. This movement mainly exercises pectoralis major muscles, deltoids and triceps brachii.

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horizontal weight-bearing. It mainly exercises the back. It is the movement of turning the arms from straightness to flexion, keeping the elbows close to the body and keeping the back straight.

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squat weight bearing, works the legs and is a movement that keeps the knees in line with the toes by bending the knees and hips and lowering the body. Belongs to level 3.