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Supine Dead Bug Core Anti-Extension (with 5s Hold)
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Supine Dead Bug Core Anti-Extension (with 5s Hold)
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i Instructions
- 1. Starting position: Lie supine on a mat. Extend your arms straight up toward the ceiling and bring knees and hips into 90-degree tabletop. Glue your lower back flush against the floor.
- 2. Execution: Lower opposite arm and leg just above the floor and freeze in an isometric anti-extension hold for 5 seconds, pulling belly button to spine, then return under control.
- 3. Breathing and safety: Your lower back must remain completely anchored to the floor throughout the movement – if your spine arches, reduce limb range of motion. Breathe smoothly.
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
