라이브러리로시작 
끝 
운동 라이브러리
Full Planche
An advanced straight-arm hold with the body horizontal and legs together, building extreme anterior shoulder, chest, and core strength.
코어맨몸Straight-arm hold
주동근
전면 삼각근대흉근
협응근
코어전거근이두손목 굴곡근
장비
맨몸
패턴
Straight-arm hold
준비 자세
- 01Use the floor or parallettes; parallettes spare the wrists.
- 02Warm up wrists, shoulders, and elbows with planche lean work.
- 03Place hands about shoulder width with fingers spread or turned out.
- 04Lock the elbows and protract the shoulder blades hard.
수행
- 01Lean the shoulders well forward past the hands.
- 02Lift the feet and extend the legs straight behind you, together.
- 03Hold the body parallel to the floor with hips level with shoulders.
- 04Keep leaning and pushing the floor away until the hold ends.
체크포인트
- -Elbows stay locked with no bend.
- -Shoulders stay in front of the hands for the whole hold.
- -Hips stay level with the shoulders, not piked or sagging.
- -Scapulae stay protracted with a rounded upper back.
흔한 실수
- -Not leaning far enough forward, so the feet cannot leave the floor.
- -Bending the elbows under load.
- -Letting the hips rise into a pike.
- -Rushing past tuck and straddle progressions.
프로그래밍 노트
- -Accumulate 15 to 30 total seconds per session in holds of 3 to 10 seconds.
- -Train 2 to 4 sessions per week while fresh, before pressing work.
- -Use bands or a spotter at the hips to groove the full lever.