This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on your back on a mat with both arms straight up toward the ceiling; hips and knees bent at about 90 degrees, lower legs parallel to the floor.
- 02
Brace the abs so the lower back lightly presses into the mat, and keep it there for the whole set.
- 03
Exhale and slowly extend one arm overhead and the opposite leg forward at the same time until they are close to the floor without touching.
- 04
Inhale and return to the start under control, then switch to the other arm and leg; each side counts as one rep.
Common mistakes
- Lower back lifting off the mat and arching.
- Moving too fast and flinging the limbs.
- Extending the arm and leg on the same side.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.