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。”

This is a simpler version of the horizontal push mode, which works the chest, shoulders, triceps. When exercising, open your hands shoulder-width apart, and keep your head, waist, and hips in a straight line. When the body is moving upward it is centripetal and when the body is moving downward it is centrifugal.

This is the hard version of the horizontal push pattern, with the legs and even the point of force reduced. It works the chest, shoulders, triceps. When exercising, open your hands shoulder-width apart, and keep your head, waist, and hips in a straight line. When the body is moving upward it is centripetal and when the body is moving downward it is centrifugal

When the body rotates, the body part has a centrifugal tendency to swing outward, and the muscles and joints of the body provide centripetal force to maintain the stability and movement of the body.

. It works the core muscles like rectus abdominis, transversals abdominis. When exercising, lift one leg for balance, do not rock from side to side, keep your core, and do not move from the waist down. When the body rotates, the body part has a centrifugal tendency to swing outward, and the muscles and joints of the body provide centripetal force to maintain the stability and movement of the body.