登山者 – 交叉动态

A dynamic core and cardio exercise where you drive each knee toward the opposite elbow from a plank position, engaging abs, obliques, and shoulders.

Instructions:

• Start in a high plank with hands under shoulders and body in a straight line.

• Engage your core and bring your right knee toward your left elbow.

• Return the right foot to the starting position.

• Bring your left knee toward your right elbow.

• Alternate legs at a controlled but fast pace, keeping hips low and core engaged.

Common mistakes:

• Letting hips rise too high.

• Dropping hips and arching the lower back.

• Shortening the knee drive instead of aiming toward the opposite elbow.