라이브러리로시작 
끝 
운동 라이브러리
Cable Crunch
A loaded abdominal flexion exercise that trains the abs against cable resistance through spinal flexion.
복근케이블Spinal flexion
주동근
복직근
협응근
복사근
장비
케이블
패턴
Spinal flexion
준비 자세
- 01Set a rope on a high pulley and kneel facing the stack.
- 02Hold the rope by the head with elbows fixed.
- 03Sit the hips back slightly so the cable is taut.
- 04Brace the trunk before the first rep.
수행
- 01Flex the spine by curling the ribs toward the pelvis.
- 02Crunch down until the elbows travel toward the thighs.
- 03Pause briefly at full flexion.
- 04Reverse slowly until the spine is tall again.
체크포인트
- -Movement comes from spinal flexion, not a hip hinge.
- -The hips stay fixed throughout.
- -The rope position by the head stays constant.
- -The abs control the return, not the cable.
흔한 실수
- -Hinging at the hips instead of flexing the spine.
- -Pulling with the arms and lats.
- -Using too much load and losing the curl.
- -Rushing reps without a controlled eccentric.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps.
- -Pick a load that still allows full spinal flexion.
- -Pair with hanging leg raises for a different ab angle.