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운동 라이브러리
Kneeling Plank Tap Shoulder
A regressed shoulder tap performed from the knees, teaching anti-rotation control for lifters not yet stable in a full plank tap.
코어맨몸Anti-rotation
주동근
코어복사근
협응근
어깨삼두전거근
장비
맨몸
패턴
Anti-rotation
준비 자세
- 01Set up in a push-up position, then lower the knees to the floor.
- 02Place hands directly under the shoulders.
- 03Form a straight line from head to knees.
- 04Brace the trunk and squeeze the glutes.
수행
- 01Shift weight subtly onto one hand.
- 02Lift the other hand and tap the opposite shoulder.
- 03Return the hand to the floor under control.
- 04Alternate sides at a steady tempo.
체크포인트
- -Hips stay square to the floor during every tap.
- -The line from head to knees does not sag or pike.
- -Weight shifts are quiet, not lurching.
- -The supporting arm stays locked and stable.
흔한 실수
- -Rocking the hips side to side with each tap.
- -Sitting back toward the heels to make it easier.
- -Tapping fast and letting momentum hide instability.
- -Letting the lower back sag between reps.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 16 alternating taps.
- -Progress to full plank shoulder taps once hips stay dead still.
- -Slow the tempo before adding reps.