Standing Cable Crunch

준비 자세

1. 01Attach a rope or handles to a high pulley and pick a moderate weight.
2. 02Stand facing away from the stack with the attachment held at the sides of the head or upper chest.
3. 03Step forward until there is firm tension and stagger or set the feet hip width.
4. 04Soften the knees and start tall with the abs lightly stretched.

수행

1. 01Exhale and curl the ribs down toward the pelvis, rounding the upper back.
2. 02Let the elbows travel down toward the hips as the spine flexes.
3. 03Squeeze the abs hard in the shortened position.
4. 04Unroll slowly back to tall, resisting the cable pulling you upright.

체크포인트

• -Hips stay stacked over the feet; the movement is spinal flexion, not a bow from the hips.
• -Knees keep the same soft bend the whole set.
• -Hands stay fixed at the head or chest without pressing down.
• -The return is slow with the abs loaded to the top.

흔한 실수

• -Hinging forward at the hips so the glutes and hamstrings take the load.
• -Squatting down with the weight instead of crunching.
• -Pushing the attachment down with the arms.
• -Standing so close to the stack that tension disappears at the top.