라이브러리로시작 
끝 
운동 라이브러리
Ski Ergometer
A standing cardio machine that mimics double-pole skiing, training the triceps, lats, and core through repeated powerful downward pulls.
유산소유산소 장비Vertical pull
주동근
광배근삼두
협응근
코어후면 삼각근고관절 굴곡근척추기립근
장비
유산소 장비
패턴
Vertical pull
준비 자세
- 01Stand facing the ergometer about an arm's length from the handles.
- 02Set the damper to a moderate setting to start.
- 03Grip the handles overhead with arms extended but not locked.
- 04Set the feet hip width apart with a soft bend in the knees.
수행
- 01Drive the handles down and back by crunching the trunk and hinging slightly at the hips.
- 02Finish the pull with the hands passing the hips and arms extended behind.
- 03Let the arms swing back up smoothly as the torso rises.
- 04Reach tall to full extension before starting the next pull.
체크포인트
- -Power comes from the trunk crunch and lats, not just the arms.
- -The stroke rhythm stays smooth and continuous.
- -Knees bend slightly on each pull to absorb the drive.
- -The reach at the top is long without shrugging into the ears.
흔한 실수
- -Pulling with the arms only and leaving the trunk out of the stroke.
- -Squatting excessively instead of hinging and crunching.
- -Cutting the stroke short of full extension at the top.
- -Setting the damper so high the stroke rate collapses.
프로그래밍 노트
- -Use intervals such as 8 to 10 rounds of 30 seconds hard and 60 seconds easy.
- -Steady 10 to 20 minute pieces work well for low-intensity conditioning.
- -Track pace per 500 meters to make sessions repeatable.