라이브러리로시작 
끝 
운동 라이브러리
Handstand Push-Up
An advanced bodyweight vertical press performed inverted against a wall, loading the shoulders and triceps with full bodyweight.
어깨맨몸Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근전거근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Place both hands on the floor slightly wider than shoulder width, about 6 to 12 inches from a wall.
- 02Kick up into a handstand with heels resting on the wall.
- 03Stack hips over shoulders over hands and squeeze the glutes.
- 04Spread the fingers and grip the floor for balance.
수행
- 01Bend the elbows and lower the head under control toward the floor.
- 02Let the elbows track roughly 45 degrees from the torso.
- 03Touch the head lightly to the floor or a pad.
- 04Press back up to a full elbow lockout while keeping the body in line.
체크포인트
- -Body stays in a straight line from wrists to heels.
- -Ribs stay down; no banana arch through the low back.
- -The head touches in front of the hands, forming a tripod.
- -Each rep finishes at a complete lockout.
흔한 실수
- -Overarching the back and drifting the feet down the wall.
- -Dropping fast and bouncing the head off the floor.
- -Flaring the elbows straight out to the sides.
- -Attempting the movement before owning a solid pike push-up.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 8 reps once full reps are available.
- -Regress with pike push-ups or reduced range on stacked plates; progress to deficit reps on parallettes.
- -Program early in a session while fresh, since balance degrades badly with fatigue.