Arms Overhead Full Sit-Up

준비 자세

1. 01Lie on your back on a mat with knees bent and feet flat at hip width.
2. 02Extend both arms straight overhead with the biceps by the ears.
3. 03Keep the arms in line with the torso so they lengthen the lever.
4. 04Press the lower back gently toward the mat before starting.

수행

1. 01Exhale and curl up, keeping the arms overhead and in line with the trunk as long as possible.
2. 02Continue to a full upright sit-up with the chest tall.
3. 03Reverse the movement, lowering one vertebra at a time.
4. 04Return the arms and torso to the start without slamming down.

체크포인트

• -Arms stay by the ears instead of swinging forward for momentum.
• -The spine curls up segmentally rather than hinging as a plank.
• -Feet stay down without being anchored, or use minimal anchoring.
• -The descent is as controlled as the ascent.

흔한 실수

• -Throwing the arms forward to cheat the rep up.
• -Jerking off the mat with a flat back.
• -Letting the feet fly up because the trunk cannot do the work.
• -Collapsing down fast on the eccentric.