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Half-Kneeling Bird-Dog Spine Stabilization (Dynamic Flow)
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Half-Kneeling Bird-Dog Spine Stabilization (Dynamic Flow)
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i Instructions
- 1. Starting position: Set up in a quadruped position on hands and knees. Align hands directly under shoulders and knees directly under hips with a neutral spine.
- 2. Execution: Execute a smooth, coordinated flow: reach opposite arm forward and opposite leg straight back in line with your torso, squeeze the glute, then return smoothly.
- 3. Breathing and safety: Do not hyperextend your leg too high – movement must come from hip extension, not lower back arching. Keep hips and shoulders square to the floor.
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
