라이브러리로시작 
끝 
운동 라이브러리
Ring Dips
A dip performed on gymnastic rings that adds a heavy stabilization demand to the triceps and chest, making it far harder than a fixed-bar dip.
팔맨몸Vertical press
주동근
삼두대흉근
협응근
전면 삼각근코어견갑 안정근
장비
맨몸
패턴
Vertical press
준비 자세
- 01Set the rings at a height where the feet clear the floor at the bottom of the dip.
- 02Jump or press to support with elbows locked and rings turned slightly outward.
- 03Pull the shoulders down away from the ears and brace the trunk.
- 04Keep the rings close to the torso before starting the descent.
수행
- 01Lower under control by bending the elbows, letting the torso lean slightly forward.
- 02Descend until the shoulders are at or just below elbow level.
- 03Keep the rings tight to the ribs; do not let them drift outward.
- 04Press back to full lockout, finishing with the rings turned slightly out.
체크포인트
- -Rings stay close to the body through the entire rep.
- -Lockout is complete with shoulders depressed, not shrugged.
- -The descent is smooth with no wobble or dive-bombing.
- -Depth reaches shoulder level with the elbow crease.
흔한 실수
- -Letting the rings flare away from the torso at the bottom.
- -Piking the hips or kicking the legs to complete reps.
- -Skipping the locked-out support hold at the top.
- -Attempting ring dips before owning solid bar dips and a 30 second ring support.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 8 reps; ring instability lowers rep capacity versus bars.
- -Build a 30 to 60 second ring support hold before adding dip volume.
- -Progress with slow negatives, then full reps, then external load.