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운동 라이브러리
Band Bicycle Crunch
A bicycle crunch performed with a band around the feet, adding resistance to the leg drive so both the obliques and hip flexors work harder than in the bodyweight version.
복근밴드Rotation
주동근
복사근복직근
협응근
고관절 굴곡근대퇴사두
장비
밴드
패턴
Rotation
준비 자세
- 01Loop a light band around both feet or ankles.
- 02Lie on your back with hands lightly behind the head.
- 03Lift both feet off the floor with knees bent, keeping the band taut.
- 04Curl the shoulder blades slightly off the mat to preload the abs.
수행
- 01Extend one leg out against the band while pulling the other knee in.
- 02Rotate the torso to bring the opposite elbow toward the incoming knee.
- 03Switch sides in one smooth motion, extending the other leg against the band.
- 04Keep alternating with a controlled rhythm and constant band tension.
체크포인트
- -The band stays taut through every leg switch.
- -Rotation comes from the torso; the elbows do not just flap toward the knee.
- -The extended leg stays off the floor and the lower back stays down.
- -Shoulder blades stay hovering off the mat for the whole set.
흔한 실수
- -Pedaling so fast the band goes slack and momentum takes over.
- -Pulling on the neck to fake the elbow-to-knee touch.
- -Letting the extended leg drop and the lumbar spine arch.
- -Choosing a band so heavy the legs cannot fully extend.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 16 total touches, alternating sides.
- -Slow the tempo before reaching for a heavier band.
- -Works well as an ab-circuit finisher after heavier flexion work.