라이브러리로시작 
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운동 라이브러리
Ab Wheel Rollout
An anti-extension abdominal exercise that challenges the trunk to resist arching under leverage.
복근AB 롤러Anti-extension
주동근
복직근심부 코어
협응근
광배근전거근어깨둔근
장비
AB 롤러
패턴
Anti-extension
준비 자세
- 01Start kneeling with the ab wheel under the shoulders.
- 02Tuck the ribs down and squeeze the glutes.
- 03Keep elbows softly extended.
- 04Begin with a range you can reverse without low-back sag.
수행
- 01Roll forward slowly while keeping the ribs and pelvis connected.
- 02Reach only as far as the trunk can stay braced.
- 03Pause briefly at the farthest controlled point.
- 04Pull back by using the abs and lats, not by sitting the hips back first.
체크포인트
- -Low back does not sag.
- -Glutes stay lightly squeezed.
- -Shoulders move smoothly with the wheel.
- -Range grows only as control improves.
흔한 실수
- -Rolling farther than the brace can handle.
- -Letting hips lead the return.
- -Holding breath so hard that control breaks.
- -Starting from the toes before kneeling reps are solid.
프로그래밍 노트
- -Use 2 to 4 sets of 5 to 12 reps.
- -Short-range rollouts are valid when performed with control.
- -Place a wall in front of the wheel to limit range while learning.