Inchworm

طريقة الأداء

1. 01Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
2. 02Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
3. 03Keep going until your body is parallel to the ground in a pushup position.
4. 04Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
5. 05Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.
• —Bouncing into the stretch instead of holding it.