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。”

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.