Assisted Sit-Up

준비 자세

1. 01Lie on your back with knees bent and feet anchored under a pad, roller, or a partner's hands.
2. 02Cross the arms over the chest or hold the partner's outstretched hands.
3. 03Press the lower back lightly into the mat.
4. 04Agree that assistance only kicks in when the movement stalls.

수행

1. 01Exhale and curl the trunk up toward the knees.
2. 02Take light assistance, a gentle hand pull or push, only through the sticking point.
3. 03Finish tall at the top with the abs contracted.
4. 04Lower slowly and unassisted, using the eccentric to build strength.

체크포인트

• -The lifter initiates every rep; assistance never starts the movement.
• -The lowering phase is always done without help.
• -The spine curls up segmentally rather than hinging flat.
• -The neck stays relaxed with no chin jutting.

흔한 실수

• -Relying on the assist for the whole range instead of the sticking point.
• -Pulling hard on the partner's hands like a rope climb.
• -Dropping down fast and wasting the eccentric.
• -Anchoring the feet so hard the hip flexors take over completely.