라이브러리로시작 
끝 
운동 라이브러리
Arm Slingers Hanging Straight Legs
The straight-leg version of hanging arm slingers, swinging locked-out legs side to side for a much longer lever and a harder oblique challenge.
복근맨몸Hanging rotation
주동근
복사근
협응근
복직근고관절 굴곡근전완광배근
장비
맨몸
패턴
Hanging rotation
준비 자세
- 01Grip a pull-up bar slightly wider than shoulder width.
- 02Hang with the shoulders lightly packed and the trunk braced.
- 03Raise both legs straight out in front to roughly hip height.
- 04Point the toes and keep the knees locked to fix the lever length.
수행
- 01Sweep the straight legs to one side in a controlled arc.
- 02Brake the swing with the obliques at the end of the arc.
- 03Reverse and sweep the legs to the other side without dropping them.
- 04Maintain the same arc height and tempo for every rep.
체크포인트
- -Knees stay locked so the lever never shortens.
- -Legs stay at or above hip height through the whole arc.
- -The pelvis and trunk drive the movement, not a body swing.
- -Breathing continues; no extended breath holding.
흔한 실수
- -Bending the knees as fatigue sets in.
- -Letting the legs sag lower with each arc.
- -Building uncontrolled momentum into a full-body swing.
- -Losing grip position and re-gripping mid set.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 arcs per side; quality beats quantity here.
- -Master the bent-knee version and strict hanging leg raises first.
- -Place it early in the session while grip and trunk are fresh.