라이브러리로시작 
끝 
운동 라이브러리
Handstand
A bodyweight inverted hold that builds shoulder strength, wrist capacity, and total body tension, and serves as the base for pressing skills like handstand push-ups.
팔맨몸Inverted hold
주동근
삼각근
협응근
삼두코어전완·손목 근육상부 승모근
장비
맨몸
패턴
Inverted hold
준비 자세
- 01Warm up the wrists thoroughly with stretches and rocking drills.
- 02Face a wall with clear space and place hands shoulder width, about a hand length from the wall.
- 03Spread the fingers and grip the floor for balance control.
- 04Kick up one leg at a time until the heels rest lightly on the wall.
수행
- 01Push tall through the shoulders so the ears sit between the upper arms.
- 02Squeeze the glutes and ribs down to form one straight line from wrists to toes.
- 03Point the toes and hold the position while breathing steadily.
- 04To finish, pull one leg down under control and step out of the kick up.
체크포인트
- -Arms stay locked straight the entire hold.
- -Shoulders are actively pushed toward the ears, not sagging.
- -The body forms a straight line with no banana arch.
- -Weight shifts are corrected with fingertip pressure, not big arm bends.
흔한 실수
- -Arching the lower back into a banana shape.
- -Bending the elbows and collapsing under load.
- -Looking too far forward and craning the neck.
- -Kicking up with so much force the feet slam the wall.
프로그래밍 노트
- -Accumulate 2 to 5 minutes of total wall hold time in sets of 20 to 60 seconds.
- -Practice at the start of sessions while the shoulders and nervous system are fresh.
- -Progress from belly-to-wall holds to freestanding balance attempts once 60 second holds are easy.