라이브러리로시작 
끝 
운동 라이브러리
Band Push Sit-Up
A sit-up combined with a pressing motion against a band, training the rectus abdominis while the arms punch forward like a getup.
복근밴드Trunk flexion with press
주동근
복직근
협응근
전면 삼각근삼두고관절 굴곡근
장비
밴드
패턴
Trunk flexion with press
준비 자세
- 01Loop the band around your upper back and grip an end or handle in each hand.
- 02Lie on your back with knees bent and feet flat on the floor.
- 03Hold the hands at the chest so the band is snug behind the shoulder blades.
- 04Brace and tuck the chin slightly before the first rep.
수행
- 01Exhale and sit up while pressing both hands forward and up.
- 02Reach full arm extension near the top of the sit-up.
- 03Pull the hands back to the chest as you begin to descend.
- 04Lower the trunk vertebra by vertebra back to the floor under control.
체크포인트
- -The press finishes as the trunk finishes flexing, one fluid motion.
- -The band stays flat across the upper back, not riding up the neck.
- -Feet stay planted without an anchor if possible.
- -The descent is as slow as the ascent.
흔한 실수
- -Punching the arms early and using the recoil to sit up.
- -Yanking the neck forward with the chin.
- -Letting the band slide up toward the neck between reps.
- -Flopping back down after the press.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps.
- -Choose a band you can press smoothly at the top; the abs, not the shoulders, should limit the set.
- -Works well as a finisher after direct pressing work.