라이브러리로시작 
끝 
운동 라이브러리
Back and Forth Step
A low-impact stepping drill moving forward and backward in rhythm, useful for warm-ups and light aerobic conditioning.
유산소맨몸Rhythmic step
주동근
대퇴사두종아리
협응근
둔근햄스트링고관절 굴곡근
장비
맨몸
패턴
Rhythmic step
준비 자세
- 01Stand tall with feet hip-width apart on a flat surface.
- 02Pick a spot roughly one small step in front of you.
- 03Keep knees soft and weight on the mid-foot.
- 04Let the arms swing naturally in opposition to the legs.
수행
- 01Step forward with one foot, then bring the other foot up beside it.
- 02Step backward to the start position one foot at a time.
- 03Keep a light, springy rhythm as you alternate the lead foot.
- 04Continue for the target time, gradually raising the tempo.
체크포인트
- -Steps stay quick and light rather than heavy stomps.
- -The torso stays upright with eyes forward.
- -The lead foot alternates so both sides work evenly.
- -Breathing stays easy and rhythmic.
흔한 실수
- -Leaning forward from the waist instead of staying tall.
- -Always leading with the same foot.
- -Taking steps so big the rhythm breaks down.
- -Landing flat-footed and losing the springy tempo.
프로그래밍 노트
- -Use 1 to 3 minutes as part of a general warm-up.
- -Use 30 to 60 second bouts between strength sets for active recovery.
- -Raise the tempo or add a small hop to progress the intensity.