라이브러리로시작 
끝 
운동 라이브러리
Hands Bike
Cardio on an arm ergometer that conditions the chest, shoulders, and arms, useful for upper-body aerobic work and lower-body injury situations.
가슴유산소 장비Upper-body cycling
주동근
대흉근삼각근
협응근
삼두이두등 상부코어
장비
유산소 장비
패턴
Upper-body cycling
준비 자세
- 01Adjust the seat so the handles are level with the middle of the chest.
- 02Sit tall with feet planted or braced on the footrests.
- 03Grip the handles with a relaxed, full grip.
- 04Set a light resistance to warm into the movement.
수행
- 01Crank the handles in smooth, continuous circles.
- 02Push through the chest and pull through the back so both phases work.
- 03Keep the torso steady instead of rocking side to side.
- 04Hold a pace and resistance you can sustain for the planned duration.
체크포인트
- -Shoulders stay down and away from the ears.
- -The stroke stays circular and even, not choppy.
- -Torso stays tall against the seat, not slumping.
- -Breathing stays rhythmic at the chosen intensity.
흔한 실수
- -Setting the seat so far away the elbows lock each stroke.
- -Shrugging into the shoulders during hard efforts.
- -Rocking the torso to muscle the cranks around.
- -Sprinting from cold without any easy warm-up minutes.
프로그래밍 노트
- -Do 10 to 20 minutes steady for upper-body aerobic conditioning.
- -For intervals, try 20 to 30 seconds hard with 60 seconds easy for 6 to 10 rounds.
- -A useful conditioning swap while a lower-body injury heals.