라이브러리로시작 
끝 
운동 라이브러리
Air Bike
A supine core exercise pairing alternating knee drives with opposite-elbow rotation to train the abs and obliques.
복근맨몸Trunk flexion with rotation
주동근
복직근복사근
협응근
고관절 굴곡근복횡근
장비
맨몸
패턴
Trunk flexion with rotation
준비 자세
- 01Lie flat on your back on a mat.
- 02Place fingertips lightly behind your ears, elbows wide.
- 03Lift both feet off the floor, knees bent 90 degrees.
- 04Curl shoulder blades slightly off the mat and brace.
수행
- 01Extend one leg while driving the other knee toward the chest.
- 02Rotate the opposite elbow toward the rising knee.
- 03Switch sides in a smooth pedaling rhythm.
- 04Keep both shoulder blades hovering throughout the set.
체크포인트
- -Lower back stays pressed into the mat.
- -Rotation comes from the ribcage, not the neck.
- -The extended leg hovers without touching the floor.
- -Each rep pauses briefly as elbow meets knee.
흔한 실수
- -Yanking the head forward with the hands.
- -Pedaling so fast the torso barely rotates.
- -Letting the lower back arch off the mat.
- -Dropping the extended leg to the floor between reps.
프로그래밍 노트
- -Use 3 sets of 20 to 30 total touches, or 30 to 45 second intervals.
- -Slow the tempo and pause at each elbow-to-knee contact to increase difficulty.
- -Progress by extending the straight leg lower without losing back contact.