라이브러리로시작 
끝 
운동 라이브러리
Modified Hindu Push-Up
A reduced-range Hindu push-up that flows from a pike into a low sweep and upward press, training the chest and shoulders with a mobility-friendly regression.
가슴맨몸Dynamic push-up
주동근
대흉근전면 삼각근
협응근
삼두척추기립근코어
장비
맨몸
패턴
Dynamic push-up
준비 자세
- 01Start in a pike position with hips high, hands shoulder width, and heels pressing down.
- 02Spread the fingers and grip the floor.
- 03Keep the knees soft if the hamstrings are tight.
- 04Look back toward the feet to keep the neck long.
수행
- 01Bend the elbows and sweep the chest forward and down, skimming low over the floor.
- 02Press the arms straight as the chest rises into an upward-facing position with hips low.
- 03Keep the thighs lightly touching or just off the floor in the modified version.
- 04Push the hips back up to the pike to reset, rather than reversing the sweep.
체크포인트
- -The sweep is one smooth arc, not a collapse and heave.
- -Elbows stay tucked close to the ribs during the low pass.
- -The lower back extends comfortably at the top; no pinching.
- -The return to pike re-lengthens the hamstrings and shoulders each rep.
흔한 실수
- -Dropping the hips before the chest, losing the diving arc.
- -Cranking the neck back hard in the upward position.
- -Rushing reps and skipping the pike reset.
- -Flaring the elbows wide during the low sweep.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 12 slow reps as a warm-up or accessory flow.
- -Progress to the full Hindu push-up once the sweep is smooth and pain free.
- -Works well on upper-body days as a mobility-plus-pushing hybrid.