라이브러리로시작 
끝 
운동 라이브러리
Star Jump
An explosive bodyweight jump where the arms and legs spread into a star shape mid-air, training total-body power and conditioning.
유산소맨몸Jump
주동근
대퇴사두둔근
협응근
종아리삼각근고관절 외전근코어
장비
맨몸
패턴
Jump
준비 자세
- 01Stand with feet together on a flat, non-slip surface.
- 02Confirm clear space overhead and to both sides.
- 03Crouch into a quarter squat with arms crossed low in front.
- 04Keep the chest up and eyes forward.
수행
- 01Explode upward from the crouch, jumping as high as you can.
- 02Fling the arms up and out and spread the legs wide at the peak.
- 03Snap the limbs back toward the midline before landing.
- 04Land softly with feet together and knees bent, back in the crouch.
- 05Reset briefly and repeat for the planned reps.
체크포인트
- -Limbs reach the full star shape at the top of the jump.
- -Feet return together before touchdown.
- -Landings are quiet with hips and knees absorbing.
- -Jump height stays consistent across the set.
흔한 실수
- -Jumping too low to complete the star shape.
- -Landing with feet still wide and knees straight.
- -Rushing reps so the crouch and reset disappear.
- -Arching the lower back hard at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 10 reps with full rest for power quality.
- -In circuits, use 15 to 30 second bouts and stop when landings get sloppy.
- -Regress to jumping jacks if the full star and soft landing cannot be held.