健身教练必备英语-动作&指令(三)

Lunge

1. Start in a standing position, keep your upper body straight, with your shoulders back and relaxed and chin up, always engage your core/abs tight.

2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and make sure your back knee is almost touching the ground.

3. Keep the weight in your heels as you push back up to the starting position.

1. Reverse Lunge

Stepping back instead of forward

2. Side lunge

Step to the right，Bend your right knee，Push off the floor with your right foot

3. Twists Forward Walking Lunge

Hold a medicine ball in your hands

Twist your upper body to the right/perform a twist to the left.

4. Kettlebell lunge

Hold kettlebell by horns at chest height

5. Dumbbell lunge

Grab a pair of dumbbells and hold at your sides.

Push up

1. Get into a high plank position. Place your hands on the ground, directly under shoulders. Ground your toes into the floor. Tighten your abs, engage glutes, and flatten your back so your entire body is neutral and straight.

2. Lower your body. Inhale as you slowly lower your body, until your chest grazes the floor. Your body should remain in a straight line from head to toe.

3. Push back up. Keeping your core engaged, exhale as you push back to the starting position

1. incline push up/decline push up

2. bent knee push up

3. stability ball push up

4. medicine ball push up

5. clapping push up

Back

Arch back/back arched

Flatten your back/keep your back flat

Abs/core

Squeeze abs/core

Engage your core/abs tight.

Tighten your abs/core

Abs/core tight

Knee

Bend knees

Lock your knees

Push knee down

Chest

Chest out

Relax chest