exercise.id: 0664 Equipo: body weight
push-up to side plank
exercise.body_part: waist exercise.target: abs Grupo: shoulders
exercise.synergist:
shoulders chest triceps
exercise.instructions.title exercise.instructions.subtitle
Chinese
从俯卧撑位置开始，双手分开与肩同宽，身体呈一条直线。 弯曲肘部，将身体降低到地面，保持核心参与。 推回到起始位置。 将体重转移到左手上，然后将身体向右旋转，将右臂举向天花板。 保持侧板姿势几秒钟，然后返回到起始位置。 在另一侧重复俯卧撑和侧板支撑。 继续交替进行所需的重复次数。
🇬🇧 English (Fallback)
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. Lower your body towards the ground by bending your elbows, keeping your core engaged. Push back up to the starting position. Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. Hold the side plank position for a few seconds, then return to the starting position. Repeat the push-up and side plank on the opposite side. Continue alternating sides for the desired number of repetitions.
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