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弹力带 Pallof 按压
初学者
1
将阻力带固定在与肩同高的固定点。向后退几步，直到阻力带拉紧。
2
开始时双手手指交叉握住弹力带，拳头靠在胸前。
3
伸展肘部，将阻力带向远离身体的方向推，直到肘部完全伸直。
弹力带木材劈砍
高级
Band Side Bend
新手
1
Stand with band anchored low on one side, holding handle at hip.
2
Lean torso away from anchor, keeping hips and legs still.
3
Contract obliques to return upright, maintaining smooth control.
Band Pallof Press To Wood Chopper
中级
1
Stand sideways to band, hold handle at chest, and brace your core.
2
Press arms straight forward, resisting rotation.
3
Rotate torso and pull band across body in a wood chopper motion, then return.
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6
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