라이브러리로시작 
끝 
운동 라이브러리
Band V-Up
A V-up performed against band resistance, overloading the entire rectus abdominis at the hardest top position of the fold.
복근밴드Trunk flexion
주동근
복직근
협응근
고관절 굴곡근복사근대퇴사두
장비
밴드
패턴
Trunk flexion
준비 자세
- 01Anchor a light band low behind your head and lie flat facing away from it.
- 02Grip the band with straight arms extended overhead so it is lightly taut.
- 03Extend the legs with ankles together and toes pointed.
- 04Brace and press the lower back toward the floor.
수행
- 01Exhale and lift trunk and legs together into a sharp V.
- 02Keep arms and legs straight so the levers stay long.
- 03Reach the hands toward the toes at the peak, band at maximum stretch.
- 04Lower both levers slowly and touch down softly without relaxing.
체크포인트
- -Arms and legs stay straight; the fold happens at the hips and spine.
- -Trunk and legs rise and fall together.
- -The band is controlled on the way down, never allowed to snap you flat.
- -Balance stays on the tailbone at the top without wobbling backward.
흔한 실수
- -Throwing the arms to generate momentum.
- -Bending the knees to make the top easier.
- -Landing hard on the lower back between reps.
- -Using a band so heavy the range collapses to a partial crunch.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 12 strict reps.
- -Earn 12 clean bodyweight V-ups before adding the band.
- -A slow 3 second descent is the cleanest progression from there.