You may be able to easily complete the flat type, side plate, and various variants of them
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However, the four pillars may stop you! Four column can be seen as a flat variant of the advanced version, can also be seen as a narrow push up variant (often lift iron sister may be familiar with.) Legs: because of the sharp points of the two corners and the knee off the ground, the legs should be tightened to keep the lower body suspended, especially the muscle in the front of the thigh has obvious feeling of exerting force
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The feeling of leg practice is similar to that of upper dog
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Experienced old students can try to lift one foot off the ground and keep it suspended
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(details and anatomy of the four column style) buttocks: in the practice of the four column style, in order to maintain stability, it is suggested that the buttocks should be tightened when the girl who expects to raise her buttocks is practicing
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Abdomen: keep tight in any posture
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You can choose to bulge, but don’t suck
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On how to tighten the abdomen, you can read the previous push article
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Chest and shoulder: because the four column style is similar to push ups, it can exercise the chest and shoulder well
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The weaker students here can’t do the four column style
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Shoulder and back: in addition to the chest and shoulder, the four column style can also effectively exercise to the back
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Big arm: in addition to the chest, shoulder and back, the big arm front side and back side are more exciting in the four column type, and many students will have obvious feelings in the big arm part during practice
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The four column type mainly exercises the chest, shoulder, back and arms
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It needs to be explained again that if you can’t do the four column type, it’s not because your arms don’t have much strength, most of it is because your chest, shoulder and back don’t have strength
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How to exercise the big four column style? 1、 As the initial position, the plate type puts both hands under the side waist, as shown in the figure above; second, keep the posture of the inclined plate of the body unchanged, slowly bend the elbow down, as shown in the figure above; third, the big and small arms are 90 degrees, the big arms clamp the chest parallel to the ground, and enter the four column type, as shown in the figure above
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How do new students start training? For four column, old students can abuse themselves at any time, and new students also want to exercise
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How can they start training better? At the beginning of practice, it is suggested to start with the following four steps: ▊ step 1: fix the arm position with yoga belt, tie it above the big arm, and align the wrist with the shoulder
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There was no strength at first, landing on the knee
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Pay attention to the abdomen, tailbone down, can’t collapse waist
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▊ step 2: build strength slowly
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On the basis of step 1, bend your arms and keep your knees on the ground
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When you have strength, lift your knees off the ground, straighten your legs and push your heels back
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▊ step 3: when the arm is used to clamping inward, remove the Yoga band
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It’s the same as the first step, landing on the knee and putting a brick under the chest
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Bend your elbows slowly, keep them inside, and place your chest on the brick
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When you have strength, lift your chest a little more than 1cm away from the Yoga brick
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▊ step 4: break away from the brick, land on the knee, bend the elbow and keep the elbow inside
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When you have strength, straighten your legs and push your heels back
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