라이브러리로시작 
끝 
운동 라이브러리
Power Point Plank
A plank variation supported on one forearm and the opposite foot, sharply increasing the anti-rotation demand on the core.
코어맨몸Anti-rotation plank
주동근
복사근복횡근
협응근
복직근둔근어깨
장비
맨몸
패턴
Anti-rotation plank
준비 자세
- 01Set up in a standard forearm plank with elbows under the shoulders.
- 02Form a straight line from head to heels and brace the trunk.
- 03Spread the feet slightly wider than hip width for a stable base.
- 04Squeeze the glutes before removing any points of contact.
수행
- 01Lift one arm and the opposite foot off the floor at the same time.
- 02Extend the raised arm forward and the raised leg back in line with the torso.
- 03Hold the two-point position while keeping the hips dead level.
- 04Lower with control and repeat on the other diagonal.
체크포인트
- -Hips stay level with no roll toward the supporting side.
- -The raised arm and leg stay in line with the torso.
- -The supporting elbow stays stacked under the shoulder.
- -Breathing continues throughout the hold.
흔한 실수
- -Hiking or rotating the hips as the limbs lift.
- -Lifting the arm and leg on the same side and losing the diagonal.
- -Sagging through the lower back during the hold.
- -Holding the breath to survive the position.
프로그래밍 노트
- -Use 3 to 4 holds of 5 to 15 seconds per diagonal.
- -Master a strict bird dog and standard plank before attempting the two-point hold.
- -Widen the foot stance to regress; narrow it to progress.