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Half-Kneeling Dead Bug Core Anti-Extension (Dynamic Flow)
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Half-Kneeling Dead Bug Core Anti-Extension (Dynamic Flow)
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i Instructions
- 1. Starting position: Assume a stable half-kneeling position with 90-degree knee angles. Extend arms out in front, posteriorly tilt the pelvis slightly, and lock intra-abdominal pressure.
- 2. Execution: Perform a smooth, alternating flow: extend opposite arm and leg toward the floor simultaneously without allowing lower back to lift, then return smoothly and switch sides.
- 3. Breathing and safety: Maintain a neutral spine and rigid 360-degree core brace, preventing any lumbar hyperextension or lateral pelvic tilt. Breathe rhythmically.
Physiological Impact
3%
Heart Rate Impact
4%
Muscle Load
3%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
420 kcal
0 kcal
300 kcal
600 kcal
