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운동 라이브러리
Dumbbell Burpee
A burpee performed while gripping dumbbells, adding load to the squat, plank, and stand-up for a tougher full-body conditioning rep.
유산소덤벨Squat to plank cycle
주동근
대퇴사두대흉근
협응근
둔근삼두코어삼각근
장비
덤벨
패턴
Squat to plank cycle
준비 자세
- 01Choose light hex dumbbells that sit flat and will not roll.
- 02Stand with feet hip-width apart, a dumbbell in each hand at the sides.
- 03Brace the trunk and keep a neutral spine before descending.
- 04Clear the floor space in front of you for the plank position.
수행
- 01Squat down and place the dumbbells on the floor under the shoulders.
- 02Jump or step the feet back into a straight-line plank on the handles.
- 03Jump or step the feet back up outside the hands.
- 04Stand tall with the dumbbells, optionally finishing with a shrug or clean, and repeat.
체크포인트
- -Wrists stay stacked and locked on the dumbbell handles in the plank.
- -Hips do not sag or pike in the plank position.
- -The back stays flat when picking the load up off the floor.
- -Each rep finishes fully upright before the next descent.
흔한 실수
- -Using round dumbbells that roll under the wrists.
- -Letting the hips sag in the plank and stressing the lower back.
- -Cutting the stand-up short and staying hunched between reps.
- -Going too heavy and turning smooth reps into a grind.
프로그래밍 노트
- -Use 3 to 5 sets of 6 to 12 reps in conditioning circuits.
- -Use 30 to 45 second work intervals with equal rest for metabolic work.
- -Keep loads light; the rep count and pace provide the stimulus, not the dumbbell weight.