Cable Tuck Reverse Crunch

준비 자세

1. 01Attach an ankle strap or cuff to the lowest pulley and set a light weight.
2. 02Lie on your back with the head away from the stack and the strap on the ankles.
3. 03Pull the knees into a tight tuck with hips and knees fully bent.
4. 04Anchor the hands overhead on the machine base or press the arms into the floor.

수행

1. 01Curl the pelvis up, lifting the hips and rolling the tucked knees toward the chest.
2. 02Keep the tuck tight so the knee angle never opens.
3. 03Squeeze the lower abs at the top of the curl.
4. 04Lower the hips slowly until the tailbone touches down while the cable stays taut.

체크포인트

• -The knees stay tucked; all movement comes from the pelvis rolling up.
• -Cable tension is constant, with no slack at the bottom.
• -The lower back peels off and returns one segment at a time.
• -No jerk from the arms or shoulders to start the rep.

흔한 실수

• -Opening the knee angle and turning it into a leg press against the cable.
• -Rocking with momentum instead of curling the pelvis.
• -Letting the stack pull the hips down fast into an arched back.
• -Choosing a load that only allows partial hip lift.