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운동 라이브러리
Lean Planche
A planche progression where you lean the shoulders past the hands in a push-up plank, training straight-arm scapular strength and full-body anterior tension.
코어맨몸Straight-arm isometric hold
주동근
전면 삼각근코어
협응근
대흉근전거근이두손목 굴곡근
장비
맨몸
패턴
Straight-arm isometric hold
준비 자세
- 01Set up in a top push-up position with hands under the shoulders.
- 02Turn the hands out slightly to reduce wrist strain.
- 03Lock the elbows fully and push the floor away to protract the shoulder blades.
- 04Squeeze the glutes and tuck the pelvis into a hollow body line.
수행
- 01Shift the shoulders forward past the wrists while keeping the elbows locked.
- 02Keep the hips level and the body rigid as weight moves onto the hands.
- 03Lean only as far as you can hold with straight arms and a hollow line.
- 04Hold the forward lean for time, then shift back under control.
체크포인트
- -Elbows stay completely locked throughout the hold.
- -Shoulder blades stay protracted, not pinched together.
- -Hips stay in line with the shoulders, never sagging.
- -Shoulders travel clearly in front of the wrists.
흔한 실수
- -Bending the elbows to make the lean feel easier.
- -Letting the hips pike up or sag as the lean increases.
- -Losing scapular protraction and sinking between the shoulders.
- -Leaning so far that the hold collapses within a couple of seconds.
프로그래밍 노트
- -Use 3 to 5 holds of 10 to 20 seconds, resting 60 to 90 seconds between holds.
- -Progress by increasing lean distance before increasing hold time.
- -Train it fresh at the start of a session; straight-arm work degrades quickly under fatigue.