라이브러리로시작 
끝 
운동 라이브러리
Bicycle Crunch
A floor crunch that pairs trunk flexion with rotation and alternating leg drive, hitting the rectus abdominis and obliques with no equipment.
복근맨몸Trunk flexion with rotation
주동근
복직근복사근
협응근
고관절 굴곡근대퇴사두
장비
맨몸
패턴
Trunk flexion with rotation
준비 자세
- 01Lie on your back with fingertips lightly behind the ears.
- 02Lift both feet off the floor with hips and knees bent about 90 degrees.
- 03Press the lower back gently toward the floor and tuck the chin slightly.
- 04Lift the shoulder blades just clear of the floor to start under tension.
수행
- 01Extend one leg while rotating the opposite elbow toward the bent knee.
- 02Pause briefly as the elbow and knee approach each other.
- 03Switch sides in one smooth motion, extending the other leg and rotating the other way.
- 04Continue alternating at a controlled tempo without dropping the shoulders to the floor.
체크포인트
- -Lower back stays in contact with the floor as each leg extends.
- -Rotation comes from the torso, not from yanking the neck with the hands.
- -Shoulder blades stay off the floor for the whole set.
- -The extended leg hovers low without the back arching.
흔한 실수
- -Pulling on the head and straining the neck.
- -Pedaling the legs fast while the torso barely rotates.
- -Letting the lower back arch off the floor when the leg extends.
- -Touching elbow to knee by moving the arm instead of rotating the trunk.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 20 controlled reps per side.
- -Slow the tempo or extend the leg lower before adding reps.
- -Works well paired with an anti-extension drill like a rollout in the same session.