라이브러리로시작 
끝 
운동 라이브러리
Frog Planche
A beginner planche progression balancing the knees against the bent arms with feet off the floor, building the wrist, shoulder, and trunk foundations for straight-arm planche work.
코어맨몸Straight-arm support hold
주동근
전면 삼각근코어
협응근
손목 굴곡근삼두전거근
장비
맨몸
패턴
Straight-arm support hold
준비 자세
- 01Squat down and place hands flat on the floor about shoulder width, fingers spread.
- 02Bend the elbows slightly and bring the knees to rest against the upper arms.
- 03Shift the shoulders forward over the hands.
- 04Warm up the wrists thoroughly before the first attempt.
수행
- 01Lean forward gradually until the feet feel light.
- 02Lift the feet off the floor, balancing the knees on the arms.
- 03Hold the balance while pressing the floor away through the shoulders.
- 04Place the feet back down under control before balance is lost.
체크포인트
- -Bodyweight is balanced over the hands, not falling forward.
- -Shoulders stay actively pressed away from the ears.
- -Fingers grip the floor to make constant small corrections.
- -Breathing stays steady during the hold.
흔한 실수
- -Not leaning far enough forward so the feet never get light.
- -Collapsing the elbows and resting on the joints instead of muscles.
- -Skipping wrist preparation and aggravating the wrists.
- -Craning the head up hard and losing balance.
프로그래밍 노트
- -Accumulate 30 to 60 seconds of total hold time in sets of 5 to 15 seconds.
- -Train it fresh, 2 to 4 sessions per week, before pushing work.
- -Progress toward lean planche and tuck planche once 20 second holds are easy.