라이브러리로시작 
끝 
운동 라이브러리
Shoulder Tap
A high plank drill where you alternately lift a hand to tap the opposite shoulder, training anti-rotation core stability and single-arm shoulder support.
코어맨몸Anti-rotation
주동근
복사근복직근
협응근
전면 삼각근전거근삼두둔근
장비
맨몸
패턴
Anti-rotation
준비 자세
- 01Set a high plank with hands directly under the shoulders.
- 02Widen the feet slightly beyond hip width to enlarge the base of support.
- 03Squeeze the glutes and brace so the body forms one straight line.
- 04Grip the floor lightly with the fingers of both hands.
수행
- 01Shift weight subtly onto one hand without letting the hips swing.
- 02Lift the other hand and tap the opposite shoulder.
- 03Return the hand to the floor under control.
- 04Alternate sides in a steady rhythm while the hips stay dead still.
체크포인트
- -Hips stay square to the floor with no side-to-side rocking.
- -The supporting arm stays vertical and the shoulder stays packed.
- -The head and spine stay neutral throughout.
- -Tempo stays controlled; each tap is deliberate.
흔한 실수
- -Rocking the hips toward the supporting arm on every tap.
- -Placing the feet together, which makes the drill about balance instead of bracing.
- -Speeding up until the taps become slaps with no stability demand.
- -Sagging the hips as the set fatigues.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 taps per side, or 20 to 40 second timed sets.
- -Narrow the feet progressively to increase the anti-rotation demand.
- -Good as a warm-up drill before pressing or as core work in circuits.