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.

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."

     
     

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。”

In a kneeling push-up, the body's descent phase is centrifugal, and the body's ascent phase is centripetal.

The main muscles that do the centripetal movement are the pectoralis major, the deltoid anterior bundle, and the triceps, which contract to lift the body up. During centrifugal exercise, these same muscles are elongated to control the body's slow descent.

Action points: Kneel on your legs, hands slightly wider than shoulder support, keeping a straight line from head to knee. Bend your elbows and slowly lower yourself, then straighten your arms and lift yourself up.

The main muscles that do the centripetal movement are the pectoralis major, the deltoid anterior bundle, and the triceps, which contract to lift the body up. During centrifugal exercise, these same muscles are elongated to control the body's slow descent.

Action points: Kneel on your legs, hands slightly wider than shoulder support, keeping a straight line from head to knee. Bend your elbows and slowly lower yourself, then straighten your arms and lift yourself up.

The opposing muscles are elongated in this process and centrifuged, such as those responsible for straightening the arms and lifting the body (such as the triceps) in a pull-up and down exercise.Keep your back straight and your chest straight, avoid hunching your shoulders and pulling your elbows above your body

Centrifugal exercise: The process of slowly lowering the barbell back to the ground from a standing position. Main: gluteus maximus, hamstring muscle, erector ridge muscle. Auxiliary: quadriceps, forearm muscle group, trapezius middle and lower bundle. Stand with your feet shoulder-width apart, toes slightly extended, the barbell is placed directly above the center of your feet, hold the bar with both hands, straighten your chest, pull your shoulder blades back, and lift your head slightly.

Pull up: bend the hips and bend the knees to hold the bar, start the gluteus maximus and hamstring muscles, extend the hips and knees to pull the barbell to stand straight, keeping the barbell close to the body.

Stand up straight with your chest pulled in and your spine neutral. Lower: Lower the barbell and feel the centrifugal contraction of the gluteus maximus and hamstrings.

The main muscles used are gluteus maximus, hamstrings (biceps femoris, semitendinosus, semimememes), erector spinalis (core muscles of the lower back) and so on. At the same time, the quadriceps muscle in the front of the thigh will also play a certain stabilizing role.

1. Starting position: Feet shoulder-width apart, toes slightly extended, barbell in front of feet. Bend your knees and hold the bar with your hands slightly wider than your shoulders. Keep your back straight and your core tight. Pull up process: Pull the bar up from the floor by stretching your hips (pushing your hips back and forward) and extending your knees, keeping your back straight and the bar close to your body. Peak contractions: With the body standing straight and the bar on the front of the thigh, hold for 1-2 seconds and feel the contraction of the hips and hamstrings. Drop process: Slow and controlled drop the barbell, feel the centrifugal contraction, avoid sudden unloading and free fall of the barbell.

Action points: Sit on the ground, bend the knees and lift the legs, with the feet off the ground. Tilt the body backward about 45 degrees. Hold a weight (such as a dumbbell) with both hands and keep the arms straight. Turn the body and move the weight from one side to the other. At the same time, keep the body stable and do not shake. The turning amplitude should be as large as possible, but pay attention to avoiding waist injuries.

Action points: Sit on the ground, knees raised, feet off the ground, leaning back about 45 degrees. Hold a weight (such as a dumbbell) with both hands and keep your arms straight. Turn your body and move the load from side to side while keeping your body steady and not swaying. Rotate as much as possible, but be careful to avoid waist injury.