exercise.id: 3360 Equipo: body weight
bear crawl
exercise.body_part: cardio exercise.target: cardiovascular system Grupo: core
exercise.synergist:
core shoulders triceps
exercise.instructions.title exercise.instructions.subtitle
Chinese
从四肢着地开始，双手直接放在肩膀下方，膝盖直接放在臀部下方。 将膝盖稍微抬离地面，保持背部平坦并收紧核心。 同时向前移动右手和左脚，然后是左手和右脚。 继续向前爬行，手脚交替动作。 在整个练习过程中保持稳定的节奏并保持核心紧张。 继续所需的距离或时间。
🇬🇧 English (Fallback)
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your knees slightly off the ground, keeping your back flat and your core engaged. Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. Continue crawling forward, alternating your hand and foot movements. Maintain a steady pace and keep your core tight throughout the exercise. Continue for the desired distance or time.
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