라이브러리로시작 
끝 
운동 라이브러리
Alternating Band V-Up
An alternating single-leg v-up performed against band resistance, loading trunk flexion and hip flexion one side at a time.
복근밴드Trunk flexion
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두전면 삼각근
장비
밴드
패턴
Trunk flexion
준비 자세
- 01Anchor a light band low behind your head or loop it under your upper back.
- 02Lie flat holding a band handle in each hand, arms extended overhead.
- 03Extend both legs straight along the floor with toes pointed.
- 04Take the slack out of the band before the first rep.
수행
- 01Simultaneously raise one straight leg and both arms, folding into a one-leg V.
- 02Reach the hands toward the rising foot against the band's pull.
- 03Lower the arms and leg back down under control against band tension.
- 04Repeat on the other leg and keep alternating sides.
체크포인트
- -The trunk lifts as the leg rises; it is a fold, not just a leg lift.
- -The band stays taut through the entire rep.
- -The non-working leg stays straight and close to the floor.
- -Lower back returns to the mat softly each rep.
흔한 실수
- -Whipping up with momentum so the band snaps slack at the top.
- -Bending the working knee to shorten the reach.
- -Letting the resting leg lift off the floor for balance.
- -Arching the lower back as the arms travel overhead.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps per side.
- -Pick a band light enough that the top position is fully reached each rep.
- -Progress to the both-legs band v-up when alternating reps are crisp.