라이브러리로시작 
끝 
운동 라이브러리
Bear Crawl
A quadruped locomotion drill that trains shoulder stability, anti-rotation core control, and coordinated hip and shoulder movement.
기타맨몸Quadruped locomotion
주동근
코어전면 삼각근
협응근
대퇴사두삼두전거근고관절 굴곡근
장비
맨몸
패턴
Quadruped locomotion
준비 자세
- 01Start on hands and knees with wrists under shoulders and knees under hips.
- 02Tuck the toes and lift the knees about one to two inches off the floor.
- 03Flatten the back so a cup of water could sit on the lower back.
- 04Brace the trunk before taking the first step.
수행
- 01Step the right hand and left foot forward together, keeping the step short.
- 02Step the left hand and right foot forward to continue the crawl.
- 03Keep the hips level and the knees hovering just above the floor.
- 04Crawl for the planned distance, then reverse or reset.
체크포인트
- -Knees stay close to the floor without touching it.
- -Hips stay level with no side-to-side rocking.
- -Opposite hand and foot move as one unit.
- -Neck stays neutral with eyes slightly ahead of the hands.
흔한 실수
- -Piking the hips high and turning it into a walking plank.
- -Taking long strides that force the torso to rotate.
- -Letting the lower back sag as the crawl gets longer.
- -Rushing the pace and losing the contralateral rhythm.
프로그래밍 노트
- -Use 2 to 4 rounds of 10 to 20 meters as a warm-up or core finisher.
- -Crawl slowly for control work; add backward crawling for shoulder stability.
- -Timed sets of 20 to 40 seconds work well when floor space is limited.