라이브러리로시작 
끝 
운동 라이브러리
Balance Board
A bodyweight stability drill performed standing on an unstable board to train ankle control, proprioception, and lower-leg coordination.
하체맨몸Static balance
주동근
전경골근비복근
협응근
비골근대퇴사두중둔근
장비
맨몸
패턴
Static balance
준비 자세
- 01Place the balance board on a firm, non-slip surface.
- 02Stand near a wall or rack for a safety handhold.
- 03Step onto the board one foot at a time.
- 04Set feet shoulder width with knees slightly bent.
수행
- 01Release the handhold and find a level position.
- 02Hold the board steady without letting the edges touch down.
- 03Make small ankle corrections to stay centered.
- 04Balance for the target time, then step off with control.
체크포인트
- -Eyes stay fixed on a point straight ahead.
- -Knees stay softly bent, never locked.
- -Corrections come from the ankles, not the hips.
- -Torso stays tall and quiet over the board.
흔한 실수
- -Locking the knees and balancing from the hips.
- -Staring at the feet instead of ahead.
- -Letting the board edges slam into the floor.
- -Holding support the entire set instead of balancing freely.
프로그래밍 노트
- -Accumulate 3 to 5 holds of 30 to 60 seconds.
- -Use it as a warm-up or between lower-body sets.
- -Progress to single-leg stands or eyes-closed holds.