# data[].attributes.body
The action I'm going to introduce today is Hinge, and its target muscle group is Hamstrings, glutes, lower back。 Next, I will demonstrate this action.The centripetal stage of this action is the process of the body gradually standing up from a bent state, while the centrifugal stage is the process of the body gradually bending down from an upright state.The buffering phase is the process in which the body gradually transitions from an extended state in the centripetal phase to a bent state in the centrifugal phase

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The action I am introducing today is horizontal pulling, which involves muscles such as latissimus dorsi, trapezius, rhombus, biceps brachii, and brachioradialis. The centripetal phase of this action involves extending the arms forward, holding the handle with both hands, and then pulling the handle back horizontally towards the body through the coordinated contraction of the back muscles and arm muscles. The centrifugal stage is when the arm gradually stretches forward from a position close to the body. At the beginning of the horizontal pulling action, there is a buffering phase when the arm starts pulling from the extended state. When the horizontal pulling action is completed, that is, when the hand is returned to the starting position, there is also a buffering phase

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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."

# data[].attributes.body
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。”

# data[].attributes.body
The action I'm going to introduce today is Hinge, and its target muscle group is Hamstrings, glutes, lower back。 Next, I will demonstrate this action.The centripetal stage of this action is the process of the body gradually standing up from a bent state, while the centrifugal stage is the process of the body gradually bending down from an upright state.The buffering phase is the process in which the body gradually transitions from an extended state in the centripetal phase to a bent state in the centrifugal phase

# data[].attributes.body
The action I'm going to introduce today is squats, which target the quadriceps and gluteus maximus muscles. Next, I'll demonstrate this action for you.The centripetal phase of this action is the process of the body standing up from the lowest position, while the centrifugal phase is the process of the body moving from the upright phase to the downward stance. The buffering phase is the process when the body starts preparing to squat again from a fully erect state.

# data[].attributes.body
The action I'm going to introduce today is squats, which target the quadriceps and gluteus maximus muscles. Next, I'll demonstrate this action for you.The centripetal phase of this action is the process of the body standing up from the lowest position, while the centrifugal phase is the process of the body moving from the upright phase to the downward stance. The buffering phase is the process when the body starts preparing to squat again from a fully erect state.

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The movement I am going to introduce today is lumbosacral pelvic stability, which involves the muscles of the transverse abdominis, hip and gluteal muscles, and back muscles. When the body rotates, there is a centrifugal tendency for the body parts to swing outward, while the muscles and joints of the body provide centripetal force to maintain stability and movement trajectory.

The key to this action is to maintain the correct standing posture, with feet shoulder width apart, knees slightly bent, and pelvis in a neutral position.

# data[].attributes.body
The movement I am going to introduce today is lumbosacral pelvic stability, which involves the muscles of the transverse abdominis, hip and gluteal muscles, and back muscles. When the body rotates, there is a centrifugal tendency for the body parts to swing outward, while the muscles and joints of the body provide centripetal force to maintain stability and movement trajectory.

The key to this action is to maintain the correct standing posture, with feet shoulder width apart, knees slightly bent, and pelvis in a neutral position.

# data[].attributes.body
The action I am going to introduce today is vertical pulling, which exercises our latissimus dorsi and biceps. Now I will demonstrate this action to you.The centrifugal stage of this action is: the latissimus dorsi muscle relaxes to flex the upper arm forward, helping to pull the elastic band away from the body; The biceps assists in straightening the elbow.The buffering phase of this stage is when the movement drops to its lowest point, prepares to rise, and the muscle contraction gradually weakens.

# data[].attributes.body
The action I am going to introduce today is vertical pulling, which exercises our latissimus dorsi and biceps. Now I will demonstrate this action to you.The centrifugal stage of this action is: the latissimus dorsi muscle relaxes to flex the upper arm forward, helping to pull the elastic band away from the body; The biceps assists in straightening the elbow.The buffering phase of this stage is when the movement drops to its lowest point, prepares to rise, and the muscle contraction gradually weakens.

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The exercise I am introducing today is push ups, which exercise our pectoralis major, triceps, and anterior deltoid muscles. Its centripetal stage is the process of the body lifting up from the lowest point, the centrifugal stage is the process of the body slowly descending from the highest point of support, and the buffering stage is the process of the body descending from the high position of support

# data[].attributes.body
The exercise I am introducing today is push ups, which exercise our pectoralis major, triceps, and anterior deltoid muscles. Its centripetal stage is the process of the body lifting up from the lowest point, the centrifugal stage is the process of the body slowly descending from the highest point of support, and the buffering stage is the process of the body descending from the high position of support

# data[].attributes.body
The action I am introducing today is horizontal pulling, which involves muscles such as latissimus dorsi, trapezius, rhombus, biceps brachii, and brachioradialis. The centripetal phase of this action involves extending the arms forward, holding the handle with both hands, and then pulling the handle back horizontally towards the body through the coordinated contraction of the back muscles and arm muscles. The centrifugal stage is when the arm gradually stretches forward from a position close to the body. At the beginning of the horizontal pulling action, there is a buffering phase when the arm starts pulling from the extended state. When the horizontal pulling action is completed, that is, when the hand is returned to the starting position, there is also a buffering phase

# data[].attributes.body
The movement I am introducing today is the lunge, which involves the muscles of the quadriceps, gluteus maximus, hamstring, and rectus abdominis muscles. Its centripetal phase is when the muscles such as the quadriceps and gluteus maximus of the front legs actively contract, the hip and knee joints extend, and the hind legs step forward and squat until the thighs of the front legs are parallel or slightly lower than the ground, and the knees of the hind legs are close to the ground but not touching the ground. The centrifugal phase is when it returns to the starting standing posture from the low arching posture. When starting a lunge from a standing position, the front foot enters the buffering phase as soon as it landsThe movement .

# data[].attributes.body
The movement I am introducing today is the lunge, which involves the muscles of the quadriceps, gluteus maximus, hamstring, and rectus abdominis muscles. Its centripetal phase is when the muscles such as the quadriceps and gluteus maximus of the front legs actively contract, the hip and knee joints extend, and the hind legs step forward and squat until the thighs of the front legs are parallel or slightly lower than the ground, and the knees of the hind legs are close to the ground but not touching the ground. The centrifugal phase is when it returns to the starting standing posture from the low arching posture. When starting a lunge from a standing position, the front foot enters the buffering phase as soon as it lands

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What I'm introducing today is vertical pushing, which involves the muscles of the triceps, anterior deltoid, and pectoralis major. Its centripetal phase is moving in the direction of muscle contraction. The process of slowly falling back to the starting position from the highest point is the centrifugal stage. Its buffering phase is a brief pause when it reaches the action vertex and is about to start falling.

# data[].attributes.body
What I'm introducing today is vertical pushing, which involves the muscles of the triceps, anterior deltoid, and pectoralis major. Its centripetal phase is moving in the direction of muscle contraction. The process of slowly falling back to the starting position from the highest point is the centrifugal stage. Its buffering phase is a brief pause when it reaches the action vertex and is about to start falling.