라이브러리로시작 
끝 
운동 라이브러리
Assisted Lying Leg Raise with Lateral Throw Down
A lying leg raise where a partner throws your legs down and to alternating sides, forcing the abs and obliques to decelerate in multiple directions.
복근머신Leg raise
주동근
복직근복사근
협응근
고관절 굴곡근내전근요방형근
장비
머신
패턴
Leg raise
준비 자세
- 01Lie on your back and grip the partner's ankles or a bench behind your head.
- 02Have the partner stand at your head, ready to throw your legs.
- 03Raise both legs to vertical with knees straight or slightly soft.
- 04Brace the trunk and press the lower back toward the floor.
수행
- 01From vertical, the partner throws the legs down and toward one side.
- 02Decelerate the legs before they or your heels touch the floor.
- 03Bring the legs back to vertical under control.
- 04The next throw goes to the opposite side; keep alternating.
체크포인트
- -Heels never touch down; the trunk brakes the throw every time.
- -The lower back stays close to the floor even on angled throws.
- -Shoulders and grip stay anchored while the hips absorb the twist.
- -Leg return to vertical is deliberate, not a bounce.
흔한 실수
- -Arching the lower back off the floor as the legs travel down.
- -Letting the throw rotate the whole torso instead of just the legs.
- -Throws that are too hard to brake, ending in a heel slam.
- -Rushing back to vertical with a bounce off the floor.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 total throws, alternating sides.
- -Own the straight-down throw version before adding lateral angles.
- -Program it early in ab work; deceleration quality collapses with fatigue.