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운동 라이브러리
Dumbbell Biceps Curl with Stork Stance
A dumbbell curl performed while balancing on one leg, combining biceps work with single-leg stability training.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근코어발목 안정근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall holding a dumbbell in each hand.
- 02Shift weight onto one foot.
- 03Lift the other foot to knee height, stork style.
- 04Fix your eyes on a point ahead for balance.
수행
- 01Curl both dumbbells up while balancing.
- 02Keep the elbows pinned at the sides.
- 03Squeeze at the top without wobbling.
- 04Lower slowly, then switch legs between sets.
체크포인트
- -The stance foot stays flat and quiet.
- -Hips stay level despite the single-leg stance.
- -Elbows do not drift forward during the curl.
- -The torso stays vertical without swaying.
흔한 실수
- -Swinging the dumbbells and losing balance.
- -Letting the raised-leg hip drop.
- -Going too heavy for the balance demand.
- -Rushing reps instead of controlling both phases.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps per stance leg.
- -Choose loads well below standing curl weight.
- -Progress by closing the eyes briefly or slowing the tempo, not just adding weight.