登山者 – 动态

A dynamic core and cardio movement performed from a high plank position, alternating knee drives toward the chest.

Instructions:

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

• Engage your core and keep hips stable.

• Drive one knee toward your chest without letting your hips rise.

• Quickly switch legs in a running motion.

• Maintain a steady rhythm while keeping your upper body stable.

Common mistakes:

• Lifting hips too high during the movement.

• Letting shoulders drift behind hands.

• Shortening the range of motion by not bringing knees far enough forward.

• Allowing the core to relax, causing lower back sagging.