LongformLongform · Movement study
Core Movement
Practice trunk stability while limbs move. Core training is not local fat loss.
Current example: Dead Bug。Alternate opposite arm and leg, recording repetitions per side.
Scene controls: arrow keys rotate; + / − zoom. Camera controls also support every operation.
Loading 3D. A 2D illustration on the same timeline is available now.
Lie supine on the mat with arms raised and hips and knees bent, keeping the trunk stable and breathing naturally.
Lines show grip points or joint paths; dots mark the start and extension checkpoints, with the finish returning to the start. A dead-bug cycle illustrates both sides; actual repetitions are counted per side. The range is illustrative, not a required depth.
Original joint models and animations are teaching illustrations without motion capture or individual calibration. Playback starts paused. Reduced-motion use can inspect checkpoints and the timeline. Camera rotation spans 360°, and zoom only changes viewing distance.
Paused by default. Choose a checkpoint or play to observe a full repetition.
Observation and Equipment
Equipment: Exercise mat
- Brace the trunk while supine and breathe naturally.
- Slowly reach opposite arm and leg while keeping the lower back stable.
- Reach only as far as control allows, then return and switch sides.
Joints: Shoulder joint, Hip joint, Knee joint, and Trunk-stability region
Safety and Scope
- Shorten the reach or move one limb first. Stop for lower-back pain.
- Default counts are repetitions per side, not plank duration in seconds.
Movement-learning information for healthy adults without known exercise contraindications. Sources are reviewed; this does not replace on-site technique assessment.
Reduce Difficulty
- Use a short-range dead bug, shortening reaches or moving one limb first.
Adjustment Boundaries
- Retain stable trunk control and natural breathing before adjusting controlled range under the plan. Per-side repetitions and support duration are not interchangeable.
Movement Information Sources
- Mayo Clinic · Strength training: Get stronger, leaner, healthier (reviewed: 2026-10-14）
- Mayo Clinic · Strength training: How-to video collection (reviewed: 2026-10-14）
- Newcastle Hospitals NHS Foundation Trust · Injury prevention advice for runners · Dead bug (reviewed: 2026-10-14）
Sources support movement information and safety boundaries. Original model proportions, coordinates, and animation timing are teaching design, not source measurements or personal training prescriptions.