AI로 T 푸쉬업 자세 확인하기
비디오를 업로드하고 T 푸쉬업 자세, 리듬 및 협응에 대한 즉각적인 피드백을 받으세요.
작동 방식
1
비디오 업로드측면에서 전체 몸이 프레임에 들어오도록 촬영하세요.
2
AI가 당신의 움직임을 분석합니다협응, 템포 및 자세를 평가합니다.
3
실행 가능한 피드백 받기당신의 성과 점수와 개선 사항을 확인하세요.
4
효율적으로 훈련하기매 세션마다 기술을 다듬으세요.
참고
이 운동이 어떻게 보여야 하는지
카메라 팁: 휴대폰을 엉덩이 높이에 두고, ~1.8 m 옆에 두세요. 2–3회의 전체 반복을 촬영하세요.

양식 확인

왼쪽에 표시된 운동을 수행하는 모습을 녹화하세요.

MP4 / MOV≤45 초≤200 MB측면 각도전체 몸이 프레임에 포함
비디오를 드래그 & 드롭하세요
또는 클릭하여 찾아보세요
당신의 비디오는 비공식적으로 저장되고 보호됩니다.
귀하의 비디오는 비공식적으로 저장되고 보호됩니다.

작용하는 근육

가슴

필요한 장비

장비 없음
T 푸쉬업을(를) 수행하는 방법을 모르겠어요?
우리의 AI 기반 자세 검사기는 올바른 T 푸쉬업 기술을 마스터하는 데 도움을 줍니다. 운동 비디오를 업로드하고 자세, 움직임 템포 및 전반적인 실행에 대한 즉각적인 피드백을 받으세요.
피해야 할 일반적인 자세 실수
경험이 풍부한 운동선수도 T 푸쉬업 중에 자세 실수를 합니다. 우리의 AI는 당신의 기술을 분석하여 도와줍니다:
잘못된 자세와 정렬 문제를 식별합니다
부정확한 움직임 템포와 리듬을 감지합니다
효과성을 감소시키는 협응 문제를 발견합니다
부적절한 기술로 인한 부상을 예방합니다
T 푸쉬업에서 올바른 자세가 중요한 이유

T 푸시업의 올바른 자세는 가슴, 어깨, 삼두근, 특히 외복사근과 코어 안정기를 효과적으로 목표로 하는 데 매우 중요합니다. 강하고 안정적인 플랭크를 유지하고 제어된 회전을 수행하면 허리와 어깨에 불필요한 긴장을 방지하여 부상의 위험을 크게 줄이고 운동의 회전력과 코어 안정성에 대한 이점을 극대화할 수 있습니다.

자주 묻는 질문
  • Sagging Hips/Arched Back: Many people let their hips drop or back arch during the push-up or initial plank, indicating a weak core. This puts stress on the lower back.
  • Partial Push-Ups: Not lowering the chest sufficiently to the ground reduces the effectiveness for the chest and triceps.
  • Uncontrolled Rotation: Twisting the torso without stacking the hips and shoulders, or using momentum, diminishes the core engagement and can strain the back.
  • Collapsed Supporting Shoulder: During the "T" rotation, the supporting shoulder may "sink" towards the ear, indicating a lack of stability in the shoulder girdle.
  • Straight Line: From your head to your heels, your body should form a straight line throughout the entire movement, both in the push-up plank and the side plank rotation.
  • Full Range of Motion: Your chest should come close to the floor during the push-up phase, and your rotating arm should be fully extended towards the ceiling, creating a clear "T" shape.
  • Stacked Joints: During the rotation, your shoulders and hips should be stacked directly on top of each other, not twisted or sagging.
  • Controlled Movement: Every phase of the T Push Up should be smooth and deliberate, without relying on momentum or jerky motions. Your core should feel engaged throughout.
  • Shoulder Impingement/Pain: Flaring elbows too wide, collapsing the shoulder during rotation, or lacking stability can lead to rotator cuff issues or impingement syndrome.
  • Lower Back Strain: Sagging hips, arching the back, or an uncontrolled rotation puts significant stress on the lumbar spine, potentially causing pain or injury.
  • Wrist Discomfort: Poor wrist alignment, especially when rotating or during the push-up, can lead to wrist pain or tendonitis. Ensure your hands are directly under your shoulders and your fingers are spread for a stable base.
  • Neck Strain: Looking down too much during the push-up or craning the neck during rotation can cause neck stiffness or strain.
  • For the T Push Up, which is a bodyweight exercise, "reducing weight" means regressing the exercise or focusing on foundational strength. If you find your form breaking down (e.g., sagging hips, partial push-ups, uncontrolled rotation), absolutely focus on mastering the basics first.
  • This could mean performing push-ups on your knees, or against an elevated surface (like a bench or wall), and practicing side planks separately.
  • Prioritize form over reps. It's better to do fewer, perfect repetitions than many sloppy ones. Once you can maintain excellent form for standard push-ups and side planks, integrating them into the T Push Up will be safer and more effective.
  • Practice Push-Up Fundamentals: Regularly perform standard push-ups with perfect form. Use a mirror or record yourself to check alignment, chest depth, and elbow position. If needed, start with incline push-ups or knee push-ups.
  • Master Side Planks: Incorporate static side planks into your routine. Focus on keeping your body in a straight line, stacking your hips, and engaging your obliques. Gradually increase hold time.
  • Slow Down the Movement: Perform the T Push Up slowly and deliberately. This allows you to feel which muscles are engaging and identify points where your form tends to break down.
  • Core Engagement Drills: Strengthen your core with exercises like planks, bird-dog, and hollow body holds. A strong core is fundamental for stability in both the push-up and rotational phases.
  • Mirror/Video Feedback: Set up a camera or a mirror to observe your form from different angles. This immediate visual feedback is invaluable for correcting mistakes.