라이브러리로시작 
끝 
운동 라이브러리
Jack Burpee
A burpee variation that adds a jumping-jack leg and arm action, raising the coordination demand and heart rate of the standard burpee.
유산소맨몸Squat to plank cycle
주동근
대퇴사두심혈관계
협응근
대흉근삼각근코어종아리
장비
맨몸
패턴
Squat to plank cycle
준비 자세
- 01Stand tall with feet hip-width apart and arms at the sides.
- 02Clear floor space in front for the plank position.
- 03Brace the trunk and keep the spine neutral.
- 04Decide the finishing move: a jumping jack at the top of each rep.
수행
- 01Squat down, place the hands on the floor, and jump the feet back to a plank.
- 02In the plank, jack the feet out wide and back together.
- 03Jump the feet forward outside the hands and stand up.
- 04Finish the rep with a full jumping jack, arms overhead, then repeat.
체크포인트
- -The plank stays rigid while the feet jack in and out.
- -Hands stay under the shoulders in the plank.
- -The jumping jack finishes with arms fully overhead.
- -Landings stay soft on the balls of the feet.
흔한 실수
- -Sagging the hips during the plank jack.
- -Skipping the overhead arm swing and shortening the jack.
- -Landing stiff-legged out of the top jump.
- -Rushing so fast the plank position collapses.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps in conditioning circuits.
- -Use 20 to 40 second work intervals with equal rest for metabolic sessions.
- -Regress to a standard burpee or step-back burpee when form degrades.