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운동 라이브러리
Cable Side Crunch
A standing lateral crunch with the cable handle held at head height, shortening the obliques against constant tension without loading the grip like a side bend.
복근케이블Lateral flexion
주동근
복사근
협응근
요방형근복직근
장비
케이블
패턴
Lateral flexion
준비 자세
- 01Set a cable to a high pulley with a single handle.
- 02Stand sideways to the stack and hold the handle with the near hand beside the head, elbow bent.
- 03Step out until there is tension with the torso upright.
- 04Set the feet about hip width and place the free hand on the hip.
수행
- 01Crunch sideways away from the stack, driving the ribs down toward the hip.
- 02Keep the hand pinned beside the head so the elbow travels with the torso.
- 03Pause briefly in the fully shortened position.
- 04Return upright slowly, letting the obliques lengthen against the cable.
체크포인트
- -The elbow moves because the torso bends, not because the arm pulls.
- -Hips stay level and do not shift sideways.
- -The crunch stays in the frontal plane with no forward lean.
- -Tension stays on the cable at the top of every rep.
흔한 실수
- -Pulling the handle down with the arm like a one-arm pulldown.
- -Swaying the hips toward the stack to fake range.
- -Rushing the eccentric and letting the stack snap the torso upright.
- -Standing too close so the cable goes slack at the top.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 15 reps per side with light to moderate weight.
- -Finish one side before switching; keep the load identical on both.
- -A gentler alternative to heavy dumbbell side bends for direct oblique work.