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운동 라이브러리
Dumbbell Triceps Kickback with Stork Stance
A single-leg balance version of the kickback that trains the triceps while challenging hip stability and full-body control.
팔덤벨Elbow extension
주동근
삼두
협응근
중둔근코어후면 삼각근햄스트링
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Hold a dumbbell in one hand and shift your weight onto the opposite leg.
- 02Hinge at the hips and let the free leg extend behind you.
- 03Keep a flat back with the hips square to the floor.
- 04Pull the working upper arm up beside the torso, parallel to the floor.
수행
- 01Extend the elbow until the arm is straight behind you.
- 02Squeeze the triceps at lockout while holding the balance.
- 03Lower the forearm under control to 90 degrees.
- 04Finish the set, then switch the standing leg and working arm.
체크포인트
- -Hips stay level instead of opening toward the free leg.
- -The standing knee keeps a soft bend for balance.
- -The upper arm stays pinned high beside the ribs.
- -Full lockout is reached without wobbling.
흔한 실수
- -Letting the hips rotate open during the balance.
- -Rushing reps and losing the stork position.
- -Using a load too heavy to keep the torso still.
- -Dropping the upper arm between reps.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 12 reps per side with a light dumbbell.
- -Program as a balance-and-accessory combo in circuits or warm-downs.
- -If the balance fails before the triceps, regress to the two-foot kickback.